10 workouts by Daisy Keech that will transform your body | Best freehand home fitness workouts
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Freehand workouts, which are exercises performed without the need for equipment, offer a range of benefits. Here are the benefits of the exercises you mentioned:
1. Jumping Jacks: Jumping jacks are a great way to increase your heart rate and improve cardiovascular endurance. They engage multiple muscle groups, including the legs, glutes, shoulders, and core. Jumping jacks also help to improve coordination and flexibility.
2. High Knees Jump: High knee jumps are a dynamic exercise that targets the leg muscles, particularly the quadriceps, hamstrings, and hip flexors. They also elevate the heart rate, making them effective for burning calories and improving cardiovascular fitness.
3. Butt Kicks: Butt kicks primarily target the hamstrings, but they also engage the quadriceps and calves. This exercise helps to strengthen and tone the lower body, improve flexibility, and enhance running and sprinting performance.
4. Sumo Pop Jack: Sumo pop jacks combine elements of sumo squats and jumping jacks. They target the inner thighs, glutes, quadriceps, and calves. This exercise helps to build lower body strength, improve stability, and increase calorie burn.
5. Squats: Squats are a foundational lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. They help to improve lower body strength, enhance balance and stability, and promote functional movement patterns.
6. Leg Lifts: Leg lifts primarily target the lower abdominal muscles, including the rectus abdominis and hip flexors. This exercise helps to strengthen the core, improve stability, and tone the lower abs.
7. Run in Place: Running in place is a simple and effective cardiovascular exercise that elevates the heart rate and improves endurance. It can be done anywhere and requires no equipment, making it a convenient option for a quick workout.
8. Jump Rope: Jumping rope is an excellent cardiovascular exercise that engages the whole body. It improves coordination, agility, and cardiovascular fitness. Jump rope workouts also help to strengthen the lower body, including the calves, quadriceps, and hamstrings.
9. Up & Out Jacks: Up & Out jacks are a variation of jumping jacks that involve jumping while simultaneously moving the arms up and out to the sides. They engage the same muscle groups as regular jumping jacks but add an extra challenge for the shoulders and upper back.
10. Ball Slam: Ball slams involve forcefully slamming a medicine ball to the ground and picking it up repeatedly. This exercise targets the entire body, especially the core, shoulders, and arms. It helps to develop power, improve coordination, and release tension.
In summary, freehand workouts provide numerous benefits such as improved cardiovascular health, increased muscle strength and endurance, enhanced coordination and agility, convenience, and the ability to perform them anywhere without the need for equipment. Incorporating a variety of these exercises into your routine can lead to a well-rounded and effective fitness program.