Fitness coach reveals the perfect at-home workout that instantly boosts your confidence

With millions around Australia stuck at home due to Covid-19 restrictions, a fitness coach has revealed a workout to instantly boost your confidence and wellbeing from the comfort of your living room.

Sam Merza, the National Fitness Manager at Genesis Health + Fitness, revealed the quick and easy workout that takes no longer than ten minutes to complete.

‘We all know that our physical actions have a great effect on our mental state, so it’s possible to give yourself a great self-confidence boost and feel more powerful through a careful selection of different exercises,’ Sam said.

‘The routine is designed to calm, focus and ground you for any challenges that lie ahead, such as a job interview or another day in lockdown.’ 

'The routine is designed to calm, focus and ground you for any challenges that lie ahead, such as a job interview or another day in lockdown,' he said

'The routine is designed to calm, focus and ground you for any challenges that lie ahead, such as a job interview or another day in lockdown,' he said

‘The routine is designed to calm, focus and ground you for any challenges that lie ahead, such as a job interview or another day in lockdown,’ he said

Prior to beginning, Sam recommended making sure you are in the right ‘zone’ by selecting your favourite motivational music, workout clothes and an area away from others.

The first phase of the workout routine encourages you to loosen the body by swinging your legs back and forth for at least ten times.

Then warm up the arms by completing large circular movements with one arm at a time.

Next for 20 seconds jog on the spot and bounce on your toes as if you were a boxer waiting to fight in the ring.

These warm-up movements will get the blood pumping around your muscles and prepare your body for the exercises.

Prior to beginning, Sam recommended making sure you are in the right 'zone' by selecting your favourite motivational music, workout clothes and an area away from others

Prior to beginning, Sam recommended making sure you are in the right 'zone' by selecting your favourite motivational music, workout clothes and an area away from others

Prior to beginning, Sam recommended making sure you are in the right ‘zone’ by selecting your favourite motivational music, workout clothes and an area away from others

Sumo Squats – 10 repetitions

The ‘let’s do it’ confidence-booster section of the routine involves grounding yourself then performing ten sumo squats.

Sam recommends taking off your shoes if you can and standing with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips.

‘With your hands stretched out in front, push your hips back and squat down, keeping your back straight and your upper body lifted,’ he said.

‘The wide stance of the sumo dominates the room –  the position is very grounding, which is the first step to feeling more confident.’

Those seeking more of a challenge may wish to perform the movement with weighted dumbbells or 2L water bottles in each hand.

‘Keep your chest tall and proud and allow your bare feet to provide a calm and grounded feeling,’ he said.

The 'let's do it' confidence-booster section of the routine involves grounding yourself then performing ten sumo squats

The 'let's do it' confidence-booster section of the routine involves grounding yourself then performing ten sumo squats

The ‘let’s do it’ confidence-booster section of the routine involves grounding yourself then performing ten sumo squats

Shadow Boxing – one minute

Next, boost your heart rate by choosing a spot on the wall and shadow boxing for at least one minute.

‘Use your legs, move your head, relax the shoulders, throw some punches and move!’ Sam said.

‘After you punch, your hand should return to meet the other one in a guard position near your face. Shake your limbs out. Repeat!’

Throughout this movement it’s essential to control your breathing and focus.

The sumo squats and shadow boxing combination can also be completed three times to lengthen the duration of the workout. 

Next, boost your heart rate by choosing a spot on the wall and shadow boxing for at least one minute

Next, boost your heart rate by choosing a spot on the wall and shadow boxing for at least one minute

Next, boost your heart rate by choosing a spot on the wall and shadow boxing for at least one minute

'Use your legs, move your head, relax the shoulders, throw some punches and move!' Sam said

'Use your legs, move your head, relax the shoulders, throw some punches and move!' Sam said

‘Use your legs, move your head, relax the shoulders, throw some punches and move!’ Sam said

Power pose – two minutes

To feel confident, Sam highly recommends the ‘Wonder Woman pose’, which involves standing with your legs shoulder-width apart, chest out, with your arms placed on the waist for two minutes.

While this isn’t an exercise, it will help boost confidence levels.

‘A power pose is said to create hormonal changes, decreasing stress and give you the confidence you need to ace whatever challenge you’re about to take on,’ Sam said.

Deep breathing – five minutes

To complete the workout, end with some breathing exercises to reduce your heart rate and ground yourself.

Sam said to take deep breathes in and out for two minutes, followed by free breathing then taking a few more deep breathes for an additional two minutes.

While you’re free breathing, imagine and focus on your successes, targets and goals.

The ten-minute workout to boost your confidence:  

Step 1: Loosen Up – Your body needs to be ready but relaxed

Prepare the body with a simple but effective power warm-up as follows:

1. Leg Swings (swing leg bag and forward) – 10 on each leg

2. Arm Circles – 10 on each arm

3. Jogging on the spot, bouncing on your toes – just like a boxer waiting to go in the ring – 20 seconds 

Step 2: Let’s do it! The confidence-booster workout

1) Ground yourself – Sumo Squat x 10 reps

2) Amp it up! – Shadow Boxing (1 minute)

3) Feel powerful – Power pose 

4) Breathe your way to winning – Deep breathing exercise 

  • Take Deep Breaths – 4sec in, 4 sec hold and 4sec release – Repeat for 2 minutes
  • Free breathing – Imagine your success, what are you going to do well today, what are your priorities, what are you going to knock out the part 
  • Take Deep Breaths – 4 seconds in, 4 seconds hold and 4 second release – Repeat for 2 minutes

 

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