With millions of people stranded around Australia due to Covid-19 restrictions, a fitness trainer has revealed a workout that will instantly increase your confidence and well-being from the comfort of your living room.

Sam Merza, National Fitness Manager at Genesis Health + Fitness, has revealed a quick and easy workout that takes more than ten minutes.

“We all know that our physical actions have a big impact on our mental state, so it’s possible to boost our self-confidence and feel stronger through a careful selection of different exercises,” Sam said.

“The routine is designed to calm, focus and focus on any challenges that come before you, such as a job interview or another day off.”

“The routine is designed to stay calm, focus and put you on the ground to deal with upcoming challenges, such as a job interview or another day off,” he said.

Before you start, Sam recommended that you make sure you are in the right “zone” by selecting your favorite motivational music, training clothes, and an area away from others.

The first phase of your workout routine encourages you to release your body by shaking your legs back and forth at least ten times.

Then warm up your arms at the same time forming large circular motions.

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

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

Before we started, Sam recommended it

Before you start, Sam recommended that you make sure you are in the right “zone” to choose your favorite motivational music, training clothes, and an area away from others.

Sumo Squats – 10 repetitions

The “let’s do” confidence-building section of the routine is to focus on yours and then do ten sumo occupations.

Sam recommends removing the shoes if you can and keeping the feet slightly wider than the width of the hips and rotating the feet outwards by rotating the hips outwards.

“Hands outstretched in front, push your hips back and bend, keeping your back straight and your upper body elevated,” he said.

“Sumo’s broad attitude prevails in the room – the position is very basic, that’s the first step to greater confidence.”

Those looking for more challenges want to complete the movement with hand-weighed dumbbells or 2L water bottles.

“Keep your chest high and proud and let your bare feet feel relaxed and grounded,” she said.

Routine

The “let’s do” confidence building section of the routine is to focus on yours and then do ten sumo occupations

Shadow Boxing – one minute

Then increase your heart rate by at least a minute by choosing a spot on the wall and shadow boxing.

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

‘After the blow, your hand should return to meet the guard position next to the other face. Shake the branches. Repeat! ‘

During this movement it is essential to control your breathing and attention.

A combination of sumo squats and shadow boxing can be completed three times to extend the duration of the workout.

Then increase your heart rate by at least a minute by choosing a spot on the wall and shadow boxing

Then increase your heart rate by at least a minute by choosing a spot on the wall and shadow boxing

'Use your legs, move your head, relax your shoulders, throw your fists and move!'  Sam said

‘Use your legs, move your head, relax your shoulders, throw your fists and move!’ Sam said

Power pose – two minutes

To be sure, Sam recommends a “Wonder Woman pose,” with her legs shoulder-width apart, her chest out, her arms at her waist for two minutes.

Although this is not an exercise, it will help improve your confidence level.

“A position of power creates hormonal changes, reduces stress, and gives you the confidence you need to take on any challenge you have to take,” Sam said.

Deep breathing – five minutes

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

Sam said you need to take a deep breath in and out for two minutes, then take a deep breath and then take two more minutes to take a deeper breath.

As you breathe a sigh of relief, imagine and focus on your success, goals, and objectives.

A ten-minute workout to boost your confidence:

Step 1: Loosen Up – Your body should be ready but calm

Prepare the body with a simple but efficient heating of energy as follows:

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

2. Arm circles – 10 arms each

3. Run on the spot, bounce your toes – like a boxer waiting to go to the ring – 20 seconds

Step 2: Let’s do it! Confidence-building training

1) Ground yourself – Sumo Squat x 10 repetitions

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

3) Feel strong – Power pose

4) The way to gain breathing – Deep breathing exercise

  • Take a deep breath – within 4 seconds, hold for 4 seconds and release for 4 seconds – Repeat for 2 minutes
  • Free Breath – Imagine Your Success, What You Will Do Well Today, What Your Priorities Are, What You Will Get Out of
  • Take a deep breath – within 4 seconds, hold for 4 seconds and release for 4 seconds – Repeat for 2 minutes

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