What is the real meaning of fitness

Let's get the data about What is the real meaning of fitness, Who is the customer of gym and gym equipment, Customer for GYM & Gym equipment's

 Who is the customer of gym and gym equipment ?    

What is the real meaning of fitness

 

Customer for GYM & Gym equipment's:                                  

Almost all ages persons are being involved with this as all are trying to be fit & healthy. Based on places & services there have some changes who are taking this facility & trying to be fit.

Retail customer: Who is willing to take a set for personal use & in home is your retail customer.

Corporate customer: If any entrepreneur willing to take a full set up is your corporate customer & definitely you have to put special importance on it. 

Finding customers can be one of the biggest challenges of starting up a business, especially if you’re in an industry that’s dominated by much larger companies. If you run a gym, you need to make sure that there are enough potential clients in your area to warrant opening your doors, so it’s important to know how to get customers for your gym and make sure there are plenty of them around when you open shop. This will help you avoid trouble and prepare yourself ahead of time so that you can start making money right away!

How to Get Customers for a Gym If you own or are thinking about opening a gym, it’s important to get the word out about your business so that you can be as successful as possible. Though there are some unique and creative ways to attract new customers to your business, you’ll want to get started on them early so that they can have time to pay off before your grand opening date. Here are some ways to get customers for your gym.

If you own or manage a gym, you know how difficult it can be to attract new customers and get them to sign up for memberships. Even if you offer everything that a modern fitness enthusiast could want, such as the latest equipment, clean facilities, and lots of classes, your gym still has to compete with all the other gyms in town and doesn’t always make the cut. However, there are some ways to get customers for your gym that will work in any community no matter its size or demographics.

9.(5).(1).Way to get customer for Gym and Gym equipment's_

32 Proven ways to get customers for Gym equipment's:

9.(5).(1).(1).Advertisement policy:

The first step in how to get customers for a gym is, unsurprisingly, marketing your gym. If you have no customers, you can’t make any money—and that means you can’t pay your rent or invest in new equipment or offer incentives to draw people into your gym. The best way to get customers is often through advertising. Research different methods of advertising and find out which will work best for your business model: commercial spots on television and radio? Billboards? Print ads? Yellow Pages listings?

9.(5).(1).(2).Affordable Prices:

If you’re going to be offering inexpensive gym memberships, you can’t skimp on quality. People who pay cheap prices expect something in return, like equipment that actually works and an environment where they feel welcomed and accepted. Always keep these factors in mind as you try to find ways to get customers for your gym.

9.(5).(1).(3).Analyzing customer Needs:

The first step in getting customers is figuring out who your target market is and what they need from you. A great way to do that is by analyzing your own customer needs. When you see how much time, money, and effort you are willing to spend on certain items or services, it gives you insight into which products and services people like yourself might be interested in. You’ll also have an idea of what other factors might affect their decision-making process when they look at all of their options.

9.(5).(1).(4).Blog:

Getting customers for your gym can be difficult. But before you start handing out flyers in other gyms, it's important to make sure your business is attractive enough to earn customers. If you want your business to succeed and make money, you need happy, loyal members. Here are some tips on how to get those members

9.(5).(1).(5).Campaigns with the help of Technology:

Social media, email marketing, and search engine optimization are effective tools that you can use in your gym’s advertising campaign. Social media marketing is easy—anyone can create an account on Facebook or Twitter and start sharing posts about their business with their followers. Email marketing will help you stay in touch with customers and give them discounts if they share your content with their friends. And SEO will help you be found when people do a Google search for fitness classes in your area.

9.(5).(1).(6).Community:

If you want customers for your gym, it’s vital that you build up an active and engaged community around your facility. If your members love you and love being at your gym, they will be in constant communication with others about their experience. These conversations are opportunities for new customers to hear about your gym, get excited about becoming members, and ultimately become part of your community.

9.(5).(1).(7).Content Marketing:

The best way to get customers is, of course, by word-of-mouth. This isn’t as easy as it sounds, and requires some time on your part. You can use social media ads to gain followers, but once you have them you need to engage with them.

9.(5).(1).(8).Deals & Promotions:

9.(5).(1).(9).Differentiate Your Gym:

Just putting up a sign out front or designing a pretty website won’t get you customers. You need a strategy to differentiate your gym from competitors—and we have just that. Follow these ten steps, and you’ll never struggle with attracting new customers again!

9.(5).(1).(10).Effective plans:

The first step in getting more customers is making a business plan. A good business plan covers essential information like your gym’s location, its operating hours, your policies and any other specifics you can think of. The beauty of having an effective plan is that it keeps you honest with yourself and puts all of your thoughts down in one place where they can be easily accessed and discussed. Without a proper plan, even an experienced entrepreneur can feel lost at sea when trying to get more customers for his or her gym.

9.(5).(1).(11).Facebook:

Start by creating a Facebook page or account. It’s free, and you can market yourself directly to your target demographic. Spend some time engaging with those who have already liked your gym; asking questions, responding to comments, and becoming an active member of the community will win you some credibility in return. Be sure that you have a professional looking profile picture—you never know who may see it!

9.(5).(1).(12).Fitness club:

If you run a fitness club, you probably have an understanding of who your potential customers are and why they would pay for your gym membership. What if I told you that more than 70% of people will not sign up with your gym unless you set yourself apart from all other gyms? Let’s look at some ways to get customers for your gym: Incentives, free gifts, or discounts.

9.(5).(1).(13).Focus on lifestyle changes:

The best ways to get new customers for your gym are to focus on lifestyle changes. Although some people may join a gym simply to improve their physical appearance, many people join gyms with an eye toward improving their overall well-being by making positive changes in other areas of their lives. People often report feeling better about themselves and more productive once they’ve made regular exercise a part of their daily routine, and word travels fast when others see these positive results.

9.(5).(1).(14).Followers:

Everyone who wants to open a gym has heard that you need more customers than you have spaces in your gym. For many, it’s easier said than done, but there are a few steps you can take when launching your business to make sure you start out with as many customers as possible.

9.(5).(1).(15).Free Trial:

In an effort to attract new customers, gyms are increasingly offering free trial memberships. If you’re planning on opening a gym, it might be a good idea to offer potential clients some form of free trial period. When potential clients get a taste of your gym, they’ll see first-hand what they’re missing out on and will be more likely to convert into paying members.

9.(5).(1).(16).Gym Package for Client's:

If you want to encourage people to join your gym, offer a discounted introductory rate. You could even offer a gym package that includes one month of personal training for new members or an optional friend/family discount. Providing incentives is an excellent way to get customers in your door. If you're struggling with finding clients, put together an exciting package and offer it through social media channels and word-of-mouth marketing campaigns.

9.(5).(1).(17).Host fitness webinars:

Hosting online fitness webinars, or other web-based training sessions, is a great way to promote your gym. These virtual events are interactive and increase awareness of your brand—and they’re relatively easy and cheap to plan! All you need is a video-sharing platform like YouTube or Google Hangouts. There are also plenty of digital marketing agencies that specialize in creating custom webinars for personal trainers and gym owners.

9.(5).(1).(18).Incentives for referrals:

One of our favorite ways to get customers is by incentivizing referrals. Consider offering a free month or two of your services in exchange for each new member brought in through your current members. Or maybe do a raffle every time someone refers a friend; if that friend becomes a member, you’ll use an automated drawing and award that person prizes based on how many people they’ve referred. There are other options too! Remember, it doesn’t hurt to ask!

9.(5).(1).(19).Influencers:

If you want customers, go where they are. Influencers are always looking to out themselves as fans of your gym so they can spread good word-of-mouth about your business. Get them involved in a way that suits their own personal interests and work with them when you can. Offer complimentary gym memberships, free or discounted training sessions or even freebies like apparel as a thank you for their support. These actions will get people talking about how much fun working out is at your place.

9.(5).(1).(20).Internal fitness program:

Most gyms have an internal fitness program that allows members to create and compete in teams. Many gyms host competitions at their facilities, but with so many large-scale athletic competitions like Tough Mudder or Spartan Race taking place across America, you can also set up a competition outside of your gym and take advantage of these larger events—or even create your own. There are a few things you’ll need when it comes to organizing an internal competition.

9.(5).(1).(21).Introduce yourself:

Don’t wait! This is one of our first tips. Introduce yourself to as many people as possible, even if it seems awkward at first. Think about how much easier it will be to run into them again if you’ve already said hello and established a friendly relationship.

9.(5).(1).(22).Know customer interests put them on equipment:

If a client is a little bored, or feeling like they’re not having a good time at your gym, they’ll get off whatever equipment they’re using and go do something else. Make sure that when you have clients in your gym, you place them on equipment that excites them.

9.(5).(1).(23).Know your guest and keep notes:

People visit your gym because they know it’s going to provide them with something they can’t get anywhere else. It might be their favorite group fitness class, a new way of getting in shape, a chance to learn from a celebrity personal trainer—whatever that may be, you need to have a clear understanding of what it is. This will help you craft an ideal guest experience and show people why your gym is better than others nearby.

9.(5).(1).(24).Local Communities:

If you’re looking to create a loyal customer base, it’s important to get involved in your local community. Getting involved with established organizations will help you connect with local business owners and also make sure that your gym is seen as a valuable asset. As an added bonus, these connections will also help spread word of mouth about your services, meaning more people will end up hearing about your gym through their friends and family.

9.(5).(1).(25).Loyal Clients:

The best way to get more customers for your gym is to create loyal clients. That’s where a few good marketing policies come in. For example, you can offer free personal training sessions with every membership sign-up—or you can give away free t-shirts or other merchandise with each new purchase. People will be much more likely to spread your name around if they know that there are deals and perks awaiting them!

9.(5).(1).(26).Referral program:

In order to get more customers, you need people who are already gym-goers to spread your name around. An effective policy can encourage existing members and staff to refer their friends and family. The key is making it worthwhile: Give them something in return for every customer they bring in (e.g., half off a three-month membership). As long as you keep it simple and offer value, your gym will have no trouble getting new members through word of mouth alone.

9.(5).(1).(27).Relationship with Health Professionals:

This is one of your most vital relationships. You want doctors, personal trainers, nutritionists and other professionals associated with your gym on your side. If they recommend it, or even just mention it at their own office, you’ll see an increase in memberships and/or interest in what you have to offer.

9.(5).(1).(28).Remote free Classes:

If you provide free classes and they are open to everyone, word of mouth can spread quickly. People will tell their friends, who will tell their friends. The biggest challenge you’ll face here is keeping up with demand! Luckily, with today’s technology (YouTube, Facebook Live) there are even more ways than ever before for people to see your content.

9.(5).(1).(29).Social media:

One of the easiest ways to reach customers is by starting a social media campaign. On Facebook, try targeting people with similar interests as your gym and then offering them one free day at your facility. If you are getting good results, increase it to two days or more. You can do something similar on Twitter and Instagram. Post pictures of people using your equipment or having fun while working out. That will help people associate your gym with a positive experience that they want to be part of themselves.

9.(5).(1).(30).Strangers:

Don’t be afraid to ask your customers or strangers how they feel about your product or service. They won’t bite, and if they don’t have anything nice to say, you need that information too. This is also an easy way to make new contacts who can possibly become customers as well.

9.(5).(1).(31).Trainers:

Just as there are many different types of gyms, so too are there many different ways to acquire new customers. One method is through hire and training a team of personal trainers that will draw in new members through their own clientele and word-of-mouth. Another way to get customers is by putting together an attractive marketing plan that attracts potential clients. Regardless of which method you choose, make sure you have quality products, attractive locations, competitive prices and solid customer service before attempting to lure in new clientele.

9.(5).(1).(32).User-Friendly Website:

Fitness gyms, like any other business, need customers. The most surefire way to get them is through a user-friendly website. This may seem obvious, but if you’re trying to attract new clientele and aren’t designing your website around their needs, you might as well save yourself some time and close up shop now. Keep it simple—and make sure your site works across all browsers and devices.

 

Customer type of Gym and gym equipment's_

In any gym, no matter how big or small, there are always going to be people that fall into one of these types of customers. That being said, some gyms are going to have more of one type than another, depending on their location and target market. Regardless of this fact, it’s important to know what you’re getting yourself into before you start working out at the gym you plan on joining in your city. Here are some of the most common types of customers that you’ll encounter in your gym and how they may affect your experience as an athlete and their workout performance as well!

The Stressed Multitasker

It's no secret that stress can take a toll on your body. Many people rely on exercise to help reduce stress and promote overall health, but others find even light physical activity too stressful. These multitasking types often turn to machines at their local gym because they don't have time for strenuous workouts or interact with other gym patrons. If you're one of these types, consider some lower-impact exercises like cycling, swimming and weightlifting—all from comfy seats!

 

The Nonchalant Lifter

As a general rule, nonchalant lifters stick to one or two gym machines and use them sparingly. If they can get their exercise in while reading a book or chatting with friends, they consider it a successful day. These folks tend to be happier customers—which is good news for your gym’s business—but they may not take very good care of equipment.

 

The Tone Obsessed

The people who keep coming back for more. They make up about 40% of all gym members. These customers don’t like one specific type of exercise, but they usually come back to one specific gym, and stay with it year after year.

 

The Friendly Inspirer

Most people who join a gym do so to get in shape. They want to shed some extra pounds, feel better about themselves, and improve their health. The friendly inspirer is likely one of these people. He/she has already lost quite a bit of weight and feels great. However, because he/she has been there before and knows what it feels like to lose weight, he/she wants to help you get there too!

 

The Nutritional Noob

In a perfect world, we would all have access to a fully-equipped gym. But, alas, that’s not our reality. Whether you can’t afford a gym membership or live in an area without such luxuries, it’s crucial that you know how to work out at home.

 

The Overachiever

He’s in his 20s, he’s super-fit, and he always works out with a friend who pushes him to work harder. Why? He wants to make sure that when he hits 30 (or 40), it doesn’t look like he did nothing while in his prime. The fact is, overachievers want immediate results from their gym memberships and if they don’t see them fast enough, they tend to stop going.

 

The Mom That Needs Help

Most gyms have a clientele that is designed to fit every type of person. Some people go to lose weight, some go to build muscle and some go just because they like being around other fitness-minded individuals. The one thing that all gym-goers have in common is their desire for fitness and wellness. But, who makes up these types of gym customers worldwide? Who goes to gym, and why do they go there?

Best 28 types of customers  for Gym equipment's:

9.(5).(2).(1).Adults:

The vast majority of gym customers, at least those who go to commercial gyms, are adults. They may be young, middle-aged or even senior citizens. These people tend to have enough money for gym memberships, and many work jobs that allow them plenty of time in which to use their membership. They do so with great zeal. These customers put in a lot of miles on treadmills and exercise bikes—more than any other kind of equipment found in most gyms.

9.(5).(2).(2).Bodybuilder:

The bodybuilder is a good example of a high-volume user. Bodybuilders want to get in, get their workout done and get out. Their focus is on their muscles and what they can do to them. Some bodybuilders go so far as bringing their own equipment to save time waiting for machines. In addition, they’re willing to pay extra for personal training sessions or special equipment that might enhance their results.

9.(5).(2).(3).Business Customer:

The business customer is a type of gym customer who uses gym equipment for business purposes. For example, a small business owner may have access to their company’s private fitness center. Likewise, many gyms offer special discounts and packages to businesses looking to increase productivity among employees or reduce worker health care costs.

9.(5).(2).(4).Community:

The gym is a great place to meet new people and make friends. Some gyms even have clubs organized by interests and locations, making it easy to find like-minded people with whom you can share your passion for physical fitness. There’s no better way to make friends than at a gym, where everyone has a common interest in staying healthy.

9.(5).(2).(5).Competitor Clients:

One type of gym client will be people who want to use equipment like treadmills, elliptical trainers, and stationary bikes. In most cases these customers also want to work with a trainer to help them maximize their workouts. They are looking for guidance because they don’t know how to workout properly or safely on these types of machines.

9.(5).(2).(6).Couple:

If you have a partner, then hitting up a gym is likely your first option. However, if you and your spouse both want to go to separate gyms because it’s more convenient or they aren’t in love with the other options, you can still share memberships. Some gyms offer an added discount for married couples who sign up together. Even if you don’t live together anymore but were once married, some gyms offer reduced rates for life partners.

9.(5).(2).(7).Differently-abled People:

It is essential to have special equipment for differently-abled people who cannot reach high barbells or lift heavy dumbbells, such as wheelchair-bound individuals and those with muscular dystrophy. Such machinery should be easily available so that they don’t need any modifications to their routine.

9.(5).(2).(8).Equipment Hoarder:

You’ve seen them. They come in with a plan, but then get distracted by all that shiny equipment and end up doing little more than pushing buttons on various machines for an hour. They could have been walking around outside, but it was way more fun to play with gym equipment—even if they never set foot on any treadmills or ellipticals.

9.(5).(2).(9).Fitness centers:

Gym customers can be broken down into two categories: those who sign up for a membership, and those who use it sporadically. The user of gym equipments is likely to maintain their membership by working out more frequently, typically making use of workout facilities with each visit. As a result, these customers will take advantage of personal training services as well as weight-loss programs that can be arranged through their health club.

9.(5).(2).(10).Fitness Models:

Using expensive gym equipment is nothing new to fitness models, who often pay $60+ a month to work out at a luxury gym. While they might be able to afford it, most fitness enthusiasts can’t—and that’s where Gympass steps in. The startup offers users access to over 4,500 gyms in 100 countries for as little as $15 per month.

9.(5).(2).(11).Grunter:

The grunter doesn’t need to try hard, but still insists on yelling out every rep. The intention may be to let everyone know how hard they’re working, but more often than not, it sounds like a self-conscious attempt at intimidation. Get your ego in check before you reach for that barbell; grunting is only necessary if you have to hold a heavy weight from above with locked arms.

9.(5).(2).(12).Gyms:

Who, but not who you might think: Gyms can be an intimidating place for people looking to get in shape. Looking around, it’s easy to see why. The clients at your local gym come from all walks of life; some of them have been working out since high school (they’re now in their 30s and still benching 200 pounds); others just started going a couple months ago, and they look...well...like they just started going a couple months ago.

9.(5).(2).(13).Health clubs:

A survey found that health clubs have three types of customers: 1) Those who only want to use exercise equipment; 2) Those who want to use both exercise equipment and a swimming pool, sauna or steam room; 3) Those who also want a massage and/or personal training. Here is what each group wants from their gym membership.

9.(5).(2).(14).Insanely Fit Senior:

In general, you’ll find two types of gym customers: fitness freaks and fitness phobics. Fitness freaks love to exercise. Their goal is to look and feel their best.

9.(5).(2).(15).Multicultural Groups:

If you’re running a gym in an area with a high multicultural population, it’s likely that you have some new clientele. It can be a challenge to run a gym if you don’t know your customers or their exercise patterns. A good first step is asking them what they need and what they think would help them make progress toward their goals. If you’re unable to do so, consider hiring someone who speaks different languages to work at your front desk.

9.(5).(2).(16).Newbies:

Newbie’s can easily become overwhelmed by all of the different types of gym equipment. Use these tips to get started on your exercise routine and meet other newbies looking for a partner in crime.

9.(5).(2).(17).Novice Client:

According to research, most fitness clubs have 80 percent or more new members become novice clients. The novice client is someone who is just beginning to exercise, perhaps not even sure how often they will be able to go to a club and/or how long they will continue working out. Most novices sign up at around age 50.

9.(5).(2).(18).Old age person:

We can find a lot of older people in fitness clubs. Some want to keep fit and healthy, others just want to lose some weight. In most cases, people who already have lost their interest in sports for example after retiring from work go to a gym. Their motivation is often very high and they try hard not to be bored. Older customers also need more time to change clothes, drink water and clean up after exercising because they need more time than younger customers do.

9.(5).(2).(19).Parents:

Kids’ growth spurts create a lot of worry for parents, and worrying can sometimes lead to desperate measures. If you’re concerned about your child’s growth, talk to their pediatrician. Kids grow at different rates, and it’s likely that your growing child is fine. For instance, in 2010-2011 only 15% of teens met 100% or more of their expected height by age 18; 18% missed 90% or more.

9.(5).(2).(20).Person with Hate to Work Out mentality:

If you’re looking to work out purely as a form of stress relief, you’re likely not going to be satisfied with your gym experience. That’s because hate-to-work-out types tend to skip days and make excuses for why they can’t get it together.

9.(5).(2).(21).Professionals:

Statistics show that professionals tend to go to gym more than anyone else. Professionals usually have tight schedules and rarely miss their work hours, so they’re often on a quest for efficient workouts. Additionally, they want to maximize their gym time with exercises that can help them reach specific fitness goals (e.g., strength training). As a result, it’s very common for professionals to purchase premium memberships and invest in expensive equipment such as power racks and free weights.

9.(5).(2).(22).Regulars:

There’s nothing wrong with working out in a gym on a regular basis. Making a habit out of your weekly workout routine can help you stay motivated and see results from week to week.

9.(5).(2).(23).Selfie-birds:

These gym-goers like to work out just as much as they like taking selfies and posting them on social media. They might spend most of their time in front of a mirror, but if you see someone in your local gym who always snaps pics while working out, they may be a selfie-bird. After all, being fit is part of looking good!

9.(5).(2).(24).Social Butterfly:

Different people have different reasons for joining a gym, but there’s one group that makes up an overwhelming majority: people who join because they want to meet new people. If you’re more of a social butterfly than a hardcore weightlifter, working out might be more about interacting with other people and feeling good about yourself than burning off calories.

9.(5).(2).(25).Students:

These people tend to have flexible schedules, which means they can come in after school or on weekends. They’re usually not using their membership, so they don’t mind losing a few hours and simply paying for their time spent at the gym. Also, if you need a favor at school or an excuse why your mom wouldn’t pick you up from school, just tell them your tired because you were working out all night in your local gym.

9.(5).(2).(26).Team Workout:

Workouts should be done with a partner or a team, so that you can motivate each other. Your workout buddy will hold you accountable for showing up at least once every week and help keep you motivated to push through your sticking points. Plus, there’s strength in numbers—having more people in your exercise routine means there’s always someone to spot you when needed!

9.(5).(2).(27).The Yogis:

The next time you’re in a busy gym, pay attention to who’s in there. If you were to talk about your experience with someone else, what would you say about them? Are they young or old, male or female? Are they dressed for success or wearing workout clothes purchased from big-box retailers like Target and Wal-Mart? Depending on your location and gym facility type (luxury vs. budget), all sorts of different people use their facilities.

9.(5).(2).(28).Ultra-Competitive:

Some people go to a gym just to lose weight, but many more go to compete in sports. If you’re an ultra-competitive individual who enjoys testing yourself against others, or if you have dreams of going pro, then a competitive gym is likely your best bet. Just remember: there’s always someone out there better than you—and usually that person is at your local competitive gym.

What is the best market for gym equipment ?   

eneede.com

        

 Source & supplier for Gym equipment's:                       

To get the proper one we always search for the best by considering available sources. Currently there have so many popular supplier who are providing the same for our better experience.

Direct source: You can find the best solution for you from direct source with physical visit.

Online source: You also can get the easy solution for your specific need through online search.

The Source of Gym Equipment

 

What do you think is the best source of gym equipment, or where can I get the right supplier of fitness instruments? What's your source of gym equipment? For example if you need some fitness instruments then you might want to head to Sam's Club as they have some really cool and fun ways to get in shape and stay healthy. What's your favorite source of gym equipment and why? Are there any that we missed? Let us know by leaving a comment below. We would love to hear from you!

 

Buy from Online Marketplaces

If you want to get your hands on some exercise equipment without having to step foot in a store, online marketplaces are a great way to shop. The majority of stores that sell fitness instruments online allow customers to purchase directly from their website; however, there are some marketplaces where you can browse different brands and find out more information about their products before placing an order. While marketplaces do typically have both online and physical locations, they’re primarily used as an avenue for shopping online.

 

Buy from Direct Dealers

If you’re looking for a new fitness instrument or piece of gym equipment, try buying from a direct dealer. These companies specialize in providing gym equipment to gyms, clubs and health clubs. If you need an elliptical machine or treadmill with special features like heart rate monitors, contact them directly—they can help you design your fitness center. Plus, they’ll offer warranties on their products and they often have extensive product knowledge to help you choose what is best for your business.

 

Where Can You Get Fitness Instruments

The biggest wholesaler for fitness instruments is probably Dick’s Sporting Goods. They have a huge array of different kinds, and usually have sales throughout each season. You can find almost any kind of fitness equipment there, from treadmills to home gyms. They even carry fitness supplements like weight gainer protein powder, which are a great way to help you gain muscle if that’s something you’re into.

 

Affiliated Health Clubs

Some health clubs, such as Affiliated Health Clubs and Fitness Centers Inc., provide fitness equipment for lease. Before choosing a gym to join, it’s important to get a membership agreement that spells out details such as how long your contract is for, what happens if you fail to pay and whether you’re liable for any damage done to equipment during your tenure.

 

Buying From E-Commerce Websites

Buying equipment and supplies for your home gym through an e-commerce website can be more cost-effective than purchasing from a traditional brick-and-mortar store. You’ll likely save money on sales tax, and depending on what you buy, you may even qualify for free shipping. Other perks include no hassle returns (if you order online) and access to thousands of fitness equipment items that would otherwise be hard to find locally. If you’re ready to shop, here are some popular sites

 

When To Buy From Wholesalers And Distributors

Buying gym equipment wholesale has a lot of benefits. You’ll get access to a wider variety of suppliers and a lot more pricing options that can help you save money on quality fitness equipment. But how do you know when to buy from wholesalers, distributors or when to skip these middlemen altogether? Let’s break it down by category...

 

CRAVATEX LIMITED

You may not have heard of Cravatex, but you’ve almost certainly seen their products. They are one of three companies in China producing woven elastic fabric for ties and belts. Since 2006, they have established a reputation as a reliable supplier with superior quality standards. With success comes competition, however; so Cravatex has been aggressively improving its design and manufacturing processes to stay ahead in a quickly evolving marketplace.

 

GOLD GYM S.A.C.

This supplier is located in Washington and was founded by Nelson and Max Gold. The Gold brothers have decades of experience in entrepreneurship and manufacturing, so they definitely know what they’re doing. If you need to buy gym equipment in bulk or individual packages, GOLD GYM S.A.C.

 

QUEBEC INC

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Home exercises without equipment's_

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86 different Workout without Gym equipment's to be fit:

 

9.(1).(1).(1).Warmup:

Exercise or practice especially before going for a broader exercise. Raising body temperature and increasing blood flow to muscles, muscle soreness, lessen risk of injury, to recovery of pre exercise heart rate and blood pressure. Ankle circles, jumping jacks/ rope, leg / knee bends, lateral shuffle, leg swings, lunges, shoulder or arm circles, squats, standing side bends, torso twists, walking or a slow jog, yoga all are the part of warmup.

9.(1).(1).(2).Ab Curl Hollow Hold:

To build strength and stabilization in abs and back muscles this is a serious core workout. Transfer weight from your upper to lower body Through total-body movements. Targeting transverse abdominis- rectus abdominis- oblique's- quads- hip flexors- inner thighs- erector spinae muscles.

_bend our knees

_bring them up

_bring your legs up off the floor

_tuck your chin bringing your head above the ground.

It strengthened glutes-hip flexors- abdominal muscles help to keep your spine in proper alignment, avoid stress to vertebrae and discs. It is so hard Because hollow body maintain a flat – neutral- spine.

9.(1).(1).(3).Air Swimming:

Swimming is one of those solo exercises that’s perfect for home workouts. It doesn’t require a pool either. Swimming can be done in any body of water. You can swim in a lake, river, or even your own bathtub! Swimming is a great way to tone your muscles and improve cardiovascular health without having to leave your home or resort to expensive gym memberships. Plus, it’s also an excellent activity for children and families to do together! And you can perform Air swimming to get the closest benefit as above. 

9.(1).(1).(4).Arm circles:

To start, lie on your back and stretch your arms straight out above you, palms facing upward. Now gently draw circles in midair with both arms while inhaling, and then exhale while drawing them in toward each other. Repeat 10 times. This will open up your chest and help loosen up tight shoulders.

9.(1).(1).(5).Back Lunge and Lift:

This move is like a burpee on steroids: It combines a lunge, push-up and a lift. Start by standing in an athletic stance. Squat down until your right knee is bent 90 degrees, then place your hands on the floor about three feet ahead of you. Shift your weight onto that foot as you bring your left leg forward until it’s in line with your body; lower yourself onto both knees as you lean forward to touch your left hand to the floor.

9.(1).(1).(6).Balancing poses: Of course, you can use a yoga mat and any other form of padding (like your own bodyweight) to cushion yourself during poses that require balance. But solo exercise provides a twist on traditional balancing poses by adding an element of free-form movement. To build on those elements, in your fitness at home practice do what Bellucci does: Go for higher-intensity stretches or add a quick jog around your house or backyard—then return to where you started and repeat.

9.(1).(1).(7).Bear crawl: Here’s a solo exercise that will work your entire body and get you sweating. This exercise is best done on a surface with soft grass or sand, or a turf mat. Assume a push-up position, placing your hands just beyond shoulder width apart. Keep your feet together and knees bent at a 90-degree angle (with only your toes touching). While maintaining an upright position, lift one hand off of the ground and take two steps forward while simultaneously lifting one foot off of the ground.

9.(1).(1).(8).Bicycle Crunches:

This move is pretty easy to do, so you don’t need any equipment. It also strengthens your abdominal muscles and works on your posture by stretching out your back. Simply get a sturdy chair, place it in front of a wall, and then sit down on it.

9.(1).(1).(9).Boxer:

The Boxer is a great workout for anyone looking to increase their cardio workout in addition to improving on upper body strength. This move involves using your hands and arms, getting your heart rate up fast. Start by standing straight, then bend your knees and cross one arm across your body to touch opposite elbow or fist. Repeat on other side of body and continue alternating as fast as you can until a set is completed.

9.(1).(1).(10).Breakdancer:

The Breakdancer is a great piece of exercise equipment to use without a gym. You can easily put one together yourself by following some simple steps. Start by laying two broomsticks on their sides and placing two 40-ounce water bottles in between them. Then add two more bottles, making sure they’re facing opposite directions from one another. Now place your foot atop each water bottle and dance! This solo exercise can burn up to 400 calories per session.

9.(1).(1).(11).Broad jumps:

Stand in front of a bench or chair, facing away from it. Stand with your feet together and knees bent. Bend down until your hands are resting on top of the bench. Then, quickly jump up over it with your hands still on top. After landing, take two small steps back before jumping again. You can adjust how high you jump by standing farther away from the bench when you begin each exercise.

9.(1).(1).(12).Bulgarian Split Squat:

The Bulgarian split squat is an effective way to get some exercise at home with no gym equipment required. It works as a single-leg exercise and also uses your body weight for resistance. You can do it without putting any extra pressure on your knees since there is no actual impact on them, but you will feel that burn from working both of your legs simultaneously and using high reps in order to reach failure by rep number 15 or 20!

9.(1).(1).(13).Burpee With Mountain Climbers:

Do two burpees, followed by as many mountain climbers as you can in 30 seconds. Rest for 30 seconds and repeat until you’ve done 20 total reps of each move.

9.(1).(1).(14).Burpee With Push-Up:

What Is It? A burpee with push-up is a full body exercise that will target your upper and lower body, as well as increase your cardiovascular system. This exercise is commonly called a burpee with push-up because it combines two different types of exercises into one in order to create a more efficient and effective workout.

9.(1).(1).(15).Burpee:

The burpee is a high-intensity exercise that’s excellent for building strength and endurance. You can do it anywhere, but I recommend doing it outside, or on a soft surface (it can be pretty rough on your knees). Here’s how to do a burpee_ Get down on all fours with your hands under your shoulders and knees under your hips. Your body should form a straight line from head to heels. Bend your elbows and lower your body until you’re in pushup position, with arms extended, hands directly under shoulders and feet about hip-width apart. Kick your feet back into a plank position; then lower onto forearms, lowering elbows toward 90 degrees so they're underneath shoulders.

9.(1).(1).(16).Calf raise:

Begin with your heels in contact with a wall, toes pointed out at a 10- to 15-degree angle. Hold onto something sturdy for balance if necessary. Push up on your toes and raise up onto your tip-toes (don’t lock them). Lower down to just barely touching your heels. That’s one rep. Start by doing 5 sets of 20 reps, and work up from there as you build strength in your calves.

9.(1).(1).(17).Chair Pose squat:

Stand with your feet together and arms at your sides. Inhale, bend forward, and place your hands on a chair in front of you for support. As you exhale, step your left foot back about one leg-length behind you. Press down through both feet to straighten your legs as much as possible. Hold for 30 seconds, release and repeat on other side of body. Repeat three times total to complete one set of Chair Pose Squats.

9.(1).(1).(18).Clock lunge:

Stand upright with feet hip-width apart, arms at your sides. Lunge to your right, bending knees and pushing hips back until they’re almost parallel to floor. Slowly stand up again; repeat on other side, then return to start position. Do 30 lunges on each side in total.

9.(1).(1).(19).Cobra:

If you want to strengthen your upper body, try cobra pose. Start by lying on your stomach with your arms outstretched in front of you. Slowly lift yourself up so that your upper body is upright and only supported by your forearms and toes. Hold for 30 seconds and then slowly return to starting position. Repeat five times as part of a weekly exercise routine to build strength in key muscle groups like biceps, triceps, deltoids and trapezius.

9.(1).(1).(20).Contralateral limb raise:

This simple exercise targets your abdominal muscles, but it also works out your hip flexors, glutes and shoulders. Starting from a lying position on your back, bend one leg so that your foot is on top of your other leg. Lift that straightened knee up as high as you can until you feel a strong contraction in your abdominal muscles. Then lower it to bring it back to its original position next to your other leg. Repeat 8-10 times and then switch sides.

9.(1).(1).(21).Crunch:

The crunch is one of those exercises that gets a lot of attention. It’s incredibly effective, targets multiple muscle groups at once, and can be done anywhere—no gym membership required. Unfortunately, crunches are also one of those exercises that just about everyone does wrong . . . whether it’s from doing too many or not doing them properly. In fact, there is an entire branch of physical therapy devoted to correcting injuries stemming from bad crunches!

9.(1).(1).(22).Curtsy Lunge to Reverse Lunge With Hop:

Stand upright with feet together. Take a small step to your right with your left foot, extending both arms in front of you for balance. Lower your right knee down until it is bent at 90 degrees, keeping your knee over or behind your toes. Return to standing position and hop on that same leg forward and back five times before switching sides and doing five more reps per side.

9.(1).(1).(23).Curtsy lunge:

A fun and engaging exercise, a curtsy lunge can be done at home or while you’re traveling. You’ll need a pair of lightweight dumbbells (approximately 3-5 pounds), an exercise mat, and an optional resistance band. Start by standing with your feet hip-width apart and your hands in front of your chest. Take a big step back with one foot to lower into a lunge, then bend forward at your hips until both knees are bent 90 degrees.

9.(1).(1).(24).Cycling:

This is one of my favorite go-to exercises. I don’t need a gym or equipment to make it happen, and I can do it virtually anywhere. Sure, if you live in San Francisco where everyone has a bike and biking everywhere is a commonality, you’re on your way to gym-less workout heaven.

9.(1).(1).(25).Develop Posture:

It doesn’t matter if you spend most of your day at a desk, or if you’re more active. Correct posture is key to good health. Here are four ways to keep your back strong without leaving home.

9.(1).(1).(26).Diamond push-up:

This may seem simple, but it’s a great exercise that activates your triceps. To do a diamond push-up, start out on all fours, positioning your hands to form a diamond with your index fingers and thumbs touching together. Your back should be straight and core engaged (i.e., don’t arch it!). Lower yourself down toward the floor while inhaling through your nose.

9.(1).(1).(27).Dips:

Dip bars are easy to make and can be installed in a doorway or you can use two sturdy chairs. In each case, position your hands shoulder-width apart, grip firmly and lower yourself down until your upper arms are parallel to the floor. Then push back up until your arms are straight but not locked. Do 3 sets of 10 reps for a beginner workout. Aim for 4 sets of 10 as you progress.

9.(1).(1).(28).Dolphin push-up:

1. Kneel on an exercise mat and hold one dumbbell in each hand; keep your feet flat on the floor, chest up, eyes forward, abs tight and back straight. 2. Keeping your elbows tucked in at your sides, lower your body as far as you can without letting your hips sag toward or touch the floor. 3.Lie face down on a bench with your arms extended and holding a pair of dumbbells, palms facing each other. Then, keeping your body in a straight line from head to toe, bend your elbows and lower down until you’re about an inch off the bench—your chest should be about 6 inches from it. Pause for 1 second, then push yourself back up. That’s 1 rep. Repeat 10 times for 3 sets.

9.(1).(1).(29).Double-leg abdominal press:

Lie face up on a bench or stable surface with your legs extended and your feet flat on the floor. Place one hand behind your head and extend your other arm out to that side in a T position. Perform a crunch by raising both legs together at hip level until they are aligned with your torso. Slowly lower back down and repeat for 20 to 30 repetitions. Work up to 60 repetitions as you become more comfortable with exercise form.

9.(1).(1).(30).Dynamic prone plank:

This is a great exercise to do at home. To perform it, lie face down on your mat with your legs extended straight out behind you and both of your arms extended above your head. The point here is to stabilize your body by extending all limbs, so you must only move one arm at a time. To make things more difficult, try switching arms after a few seconds or raising them halfway before slowly lowering them back down. You can also raise one leg from time to time and switch as well.

9.(1).(1).(31).Flutter kick:

Stand with your feet hip-width apart, knees slightly bent. Lift your arms over your head and slowly lean back as if you were about to sit in a chair behind you. Using your abs, keep an upright posture and push back up to starting position.

9.(1).(1).(32).Glute Bridge:

To do a glute bridge, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles, squeeze your glutes, and lift your hips until you're in a bridge position—only, for added challenge, raise one leg about two to four inches off of ground. Be sure to keep both shoulders on ground at all times.

9.(1).(1).(33).Handstand push-up:

The best way to start is with a handstand. Start by getting in a headstand against a wall, and kick up into a handstand. You can gradually lower your feet over time until you are doing free-standing handstands. From here, move on to attempting push-ups in a handstand. In order to do these, kick up into a handstand and balance on your hands (keeping your legs straight) while lowering and raising yourself from that position.

9.(1).(1).(34).HIP BRIDGES:

Bridges are a great solo work out that you can do at home. To perform a bridge, lie on your back with knees bent and feet flat on floor. Keeping your core tight, lift hips as high as possible using your glutes. Hold for 1-2 seconds then slowly lower hips back to floor. Repeat 15 times for 3 sets of 4 repetitions each day.

9.(1).(1).(35).Inchworm:

The inchworm is a great way to strengthen your core muscles, as well as your glutes and hamstrings. (If you don’t have a workout mat or carpet, you can also do these on grass.) Begin in a push-up position with your arms straight and shoulders directly over your hands. With each exhale, walk forward one step and bring one leg up toward your chest. Inhale to return to starting position, then repeat on opposite side. Repeat for 10–15 steps total.

9.(1).(1).(36).Judo push-up:

To perform a judo push-up, start in a high plank position, with your arms straight but not locked. Bend at your elbows to lower yourself down until your head nearly touches the floor. Then reverse direction to push back up, keeping your core engaged throughout so you don’t overextend and hurt yourself. Do 10 reps. The judo push-up is also known as an American push-up, named after U.S. soldiers who used it during World War II.

9.(1).(1).(37).Jump squats:

Single-leg squats are a fun, simple way to challenge your muscles while getting a great cardio workout. To perform a jump squat, stand on one leg and lift your arms above your head. From there, squat down until you’re just above an imaginary chair (your butt shouldn’t touch it) and then thrust upward as high as you can go. Repeat on other side for 30 seconds. Do two sets of 10 repetitions with at least a 30-second break in between each set.

9.(1).(1).(38).L seat:

This exercise strengthens your quadriceps (the front of your thigh) and hip flexors (the muscles that allow you to lift your knees), and improves balance and flexibility. Start by sitting on a mat or carpeted floor with your legs extended in front of you, arms relaxed at sides. Place your hands on either side of one foot; interlace fingers so palms face each other. Slowly bend forward, placing palms flat on floor until shoulders are directly over elbows, then straighten back up to starting position.

9.(1).(1).(39).LATERAL SPLIT SQUATS:

Stand at an arm’s length away from a chair or bench. Hold your arms parallel to your sides and extend one leg backward with toes facing down. Keeping your knee behind your toes, lower yourself as if you were going to sit on a chair. Lower until you feel a comfortable stretch in your hamstrings. Then rise back up by pushing through your heels. Perform 6–8 reps on each side for 2 sets on each leg, then rest 30 seconds between each set.

9.(1).(1).(40).Lunge jump:

Depending on how athletic you are, there are several exercises you can do without gym equipment. This exercise works out your core and glutes. Starting in a standing position, take a big step forward into a lunge. Then, immediately jump up with both feet together. Step back to starting position and repeat for 10 repetitions three times daily.

9.(1).(1).(41).Lunge to row:

You don’t need any gym equipment to get a great workout in. Lunge to row exercises, for example, focus on your lower body but still work upper-body muscles. To do it, stand with your feet slightly wider than hip-width apart and arms extended overhead. In one movement, bend your knees and lower into a lunge until your back knee is touching or nearly touching the floor; then push off from your front foot to return to standing upright.

9.(1).(1).(42).Lunge:

One of my favorite exercise to do without gym equipment is a lunge. Lunges can be performed almost anywhere and work multiple muscles groups at once. Lunges are a type of leg exercise, which means that they will help you strengthen your legs and butt, making them more firm and fit. This exercise can also help your posture by stretching out your hip flexors and strengthening your core.

9.(1).(1).(43).Mountain climber:

The mountain climber is a great way to exercise at home. No special equipment is required, and you don’t even need a large space in which to move around—you can easily do it right in front of your TV or computer screen. Start by lying face-up on your mat or carpeted floor with both hands positioned behind your head. Your legs should be extended straight out behind you and both feet firmly planted on the ground, shoulder-width apart.

9.(1).(1).(44).Pistol squat:

A great exercise to practice without gym equipment is a pistol squat. Stand with your feet slightly wider than shoulder-width apart, then step back with one foot, keeping your other leg extended straight out behind you. You should now be in a single-leg squat position with one foot on and one foot off of each side of a bench or chair. Lower yourself down until your thigh is parallel to the floor, and then rise up again.

9.(1).(1).(45).Plank reach-unders:

Lie on your stomach and prop yourself up onto your forearms. Reach your right arm under and over to touch your left toes, then extend it back toward where you started. Next, reach under and over with your left arm to touch your right toes, then extend it back in line with where you started. Continue alternating sides for 30 seconds to complete one set. Perform 2-3 sets total for an effective core workout without any equipment necessary!

9.(1).(1).(46).Plank to push-up:

Exercise at home and enjoy your free time. You need a chair and a wall to complete a great workout. By doing so, you can develop your body in an easy way. For example, try starting with plank pose hold for one minute, then do push-ups until you feel tired or dizzy. After that, repeat several times during one day.

9.(1).(1).(47).Plank up-downs:

This plank exercise is a fantastic way to increase your endurance for exercising without gym equipment. It tones and builds muscles in your back, shoulders, and arms, as well as works on strength training for other body parts. In order to do plank up-downs, start by getting into push-up position. A few things to note: Make sure that your wrists are directly under your shoulders and that you are completely straight from head to toe; remember to keep your back straight!

9.(1).(1).(48).Plyometric push-up:

To do a plyometric push-up, simply drop to a normal push-up position and then use your arms to punch yourself into the air. Perform two sets of 15 reps each. Rest 60 seconds between sets. If that’s too difficult, try regular push-ups instead. If you don’t have access to gym equipment or if you don’t have time for it, these exercises can give you an intense full-body workout in just minutes.

9.(1).(1).(49).Prone walkout:

Stand with your feet shoulder-width apart, and rest your hands on a table, chair or bench directly in front of you. Bend at your waist, placing one hand flat on that surface in front of you, keeping your back straight and knees locked. Place your other hand on top of it so that both are palms-down on the surface. Your upper body should resemble an upside-down V shape.

9.(1).(1).(50).Protein to eat more:

Most people associate protein with red meat, chicken and fish. However, if you have a busy lifestyle, it can be tough to find time to hit the gym every day. An easy way to sneak more protein into your diet is to eat more beans. Lentils are packed with fiber and loaded with plant-based protein.

9.(1).(1).(51).Pullups:

If you want to tone your upper body and build muscles, pullups are one of many excellent exercises you can do without gym equipment. The trick is knowing how to do them properly. Here’s a guide to show you how.

9.(1).(1).(52).Push-ups:

If you are at home and don’t have any weights, push-ups are an awesome way to build upper body strength. This exercise is great for your triceps, chest, and shoulders. Start in a plank position with your feet together. Hands should be right under your shoulders. Engage your core as you lower yourself until your elbows bend at a 90 degree angle or as far as they can go without letting your back touch the floor.

9.(1).(1).(53).Quadruped leg lift:

Lie on your back with your arms stretched out in front of you, holding a light dumbbell. Lift your right leg and extend it straight up toward the ceiling, keeping it in line with your body. Pause at full extension, then lower it back down. Repeat with your left leg. That’s one rep; do three sets of 15 reps per leg daily to start, adding more as you get stronger.

9.(1).(1).(54).Reverse fly:

This reverse fly exercise is a great exercise for strengthening your shoulders, and as an added bonus, you don’t need any gym equipment to do it. If you can't make it to a gym due to time constraints or bad weather, you can still keep your shoulder muscles strong using household items. All you need is something that can hold your weight, like a broomstick or table leg.

9.(1).(1).(55).REVERSE LUNGES:

The reverse lunge is one of my favorite exercises because it works so many major muscle groups. To perform a reverse lunge, stand with your feet together and hold a dumbbell in each hand. Take a large step backward with your right leg, bending both knees until your right thigh is parallel to the floor. Return to standing, then repeat on your left side. That’s one rep; do two or three sets of 10-15 reps at a time!

9.(1).(1).(56).Rotational push-up:

A rotational push-up is a fantastic exercise for working all of your major muscle groups. It provides an excellent core workout and also strengthens both your upper and lower body. Here’s how to do it: With your feet shoulder-width apart, grab a pair of dumbbells with both hands so that they rest on top of your thighs (palms facing in). Push yourself up into a straight arm plank position; keep everything from your ankles to neck in a straight line as you perform the move.

9.(1).(1).(57).Running:

For a great leg workout, run around your block or take a long jog at a nearby park. If you’re new to running, start with sprint intervals to help you get your feet off of terra firma. Run for 30 seconds and then walk for 1 minute for three repetitions. Then try an uphill jog followed by downhill sprints back home. For an even better leg workout, find stairs (elevators and escalators are also fine) and do four sets of 20 climbs on each leg.

9.(1).(1).(58).Shoulder bridge:

Lie on your back with knees bent and feet flat on the floor. Lift your hips off of floor so that your body forms a straight line from your shoulders to your knees. Hold for 60 seconds, then lower back down. Perform 3 sets each day to build muscle in your abdomen and upper back. Add push-ups as a bonus exercise by dropping to hands and knees while maintaining bridge position and pushing up through arms to straighten torso; elbows should point down towards toes, not out to sides. Do 5 sets of 15 reps per day—2 days on, 1 day off, 2 days on, 1 day off—to see results quickly.

9.(1).(1).(59).Shoulder stabilization series:

Lie on your back with your knees bent, feet flat on floor. Lift and cross right ankle over left knee, with right foot positioned to side of body. Extend arms straight up to ceiling. Exhale, press shoulder blades into mat while pressing chest toward hips (A). Inhale, and return to start. Repeat on opposite side (B). Repeat 10 times. Perform series three times total.

9.(1).(1).(60).Side Lunge:

A side lunge is a lower-body exercise that targets your quadriceps and glutes. Stand straight with your feet hip-width apart, then take a big step sideways with one foot so that you’re in a long stance. Bend both knees, lowering your hips until they’re bent about 90 degrees, or as far as you can go without bending forward. Pause for a beat or two, then push yourself back to starting position by pushing off with your front foot and bringing it back to center as you straighten up. Repeat with your other leg and continue alternating lunges for 30 seconds to 1 minute without rest before switching sides.

9.(1).(1).(61).Side Lying Inner Thigh:

Lie on your side, propped up by pillows. Bend one knee and bring it towards your chest. Then, hold onto that knee with both hands and lift your foot off of the ground. Using just your body weight for resistance, pull down on your bent leg until you feel a stretch in that inner thigh area. Hold for 15 to 30 seconds then switch sides and repeat. Repeat 2-3 times each side before moving on to other exercises.

9.(1).(1).(62).Side Lying Outer Hip:

This exercise targets your outer hip and gluteal muscles. Lie on your side with your legs bent and hips stacked. Raise your top leg off of the ground a few inches, keeping it straight. Keeping your core engaged, rotate towards that raised leg and bring it in to tap against your bottom ribs a few times before returning to neutral. Repeat for 10-15 reps then switch sides.

9.(1).(1).(63).Side plank:

Many of us spend hours sitting at a desk each day. This doesn’t just hurt our posture, it can also contribute to health issues like heart disease, diabetes and obesity. One easy way to counteract these negative effects is to increase your physical activity during breaks throughout your workday. A great way to do that is by doing side planks while you’re on calls. Simply prop up one arm on your desk and then extend your body so that you’re balancing on one arm and foot (you can keep the other leg bent if it feels more comfortable). Your body should form a straight line from head to foot when you do it correctly, which works most of your abdominal muscles.

9.(1).(1).(64).Single-leg abdominal press:

Start with your right leg forward and left knee bent. Brace your core, straighten your right leg, and push through your heel to extend it behind you. Pause, then return to start and repeat without bringing your heel back to touch down. Continue alternating legs for a full set (complete 3 sets of 20 repetitions on each side).

9.(1).(1).(65).Single-leg deadlift:

Stand on one leg, lift your other leg straight behind you and hold it there as you extend your arms straight up in front of you. Next, bend your standing knee to lower your hips while keeping both legs straight. Pause when your butt is parallel to the floor or when you start to lose balance (whichever comes first) and then reverse that motion to stand up again. Have a friend hand you weights (you can use bottles of water) and hold them out in front of your body—that way, it's easier to focus on maintaining perfect form and balance instead of worrying about holding onto something for dear life. Do four sets of 10 reps on each leg.

9.(1).(1).(66).Single-Leg Tricep Dip: Like a pushup, a tricep dip targets your chest and triceps but with more intensity than an ordinary pushup. From a standing position, place one hand on top of a sturdy object such as a table or countertop. Bend both knees until you can place your free hand on top of them (for balance), and then lower yourself down to it so that you are hovering just above it. Slowly straighten one knee at a time until your arms and elbows form a 90-degree angle. Squeeze for two seconds, then lower yourself back down again before repeating on both sides. The single-leg variation targets the stabilizing muscles in your legs and is particularly helpful for those who feel wobbly during regular dips.

9.(1).(1).(67).Sit Ups and Crunches: If you want to work your abs, try performing 100 sit ups and 50 crunches every day. Sure, that may sound like a lot of exercise, but keep in mind that it’s just two sets of each exercise—so really you’re only looking at about two minutes of daily exercise for six days a week. The key is to aim for three repetitions per set; build up from there if you can. Start by doing 5-10 reps per day and eventually work your way up to 25-50 reps per day on both exercises. If you can’t do them one after another, do a set of sit ups, rest one minute, then repeat with crunches.

9.(1).(1).(68).Sound Sleep: Achieving a good night’s sleep is vital when it comes to achieving weight loss success. For example, research has found that people who consistently get less than seven hours of sleep per night are more likely to be overweight. However, too much rest isn’t just unhealthy – over-sleeping can cause problems, too. Sleep deprivation increases cravings for carbohydrates and fats while decreasing cravings for protein and complex carbs – meaning overeating is a natural consequence of insufficient sleep! To lose weight safely but quickly, make sure you're getting enough rest - but not too much!

9.(1).(1).(69).Split lunge jumps:

This cardio exercise can be done without any equipment. Stand in front of a bench or chair and hold 5- to 8-pound dumbbells in each hand (you can also use water bottles if you don’t have weights). Put your left foot on a bench, keeping your knee directly over your ankle. Lower into a lunge, until your back knee is just above the floor and then push yourself up to standing. Complete all reps on one side before switching to other leg. This move works both your legs and abs, not to mention it’s great for building lower body strength—and lung capacity!

9.(1).(1).(70).Split squats:

What you'll need: A chair (or any stable object that's roughly knee-height). How to do it: Stand in front of a chair and place your right foot on top of it. Lower down into a lunge until your left knee is almost touching the floor. Push back up to standing and then repeat with your left leg, keeping an eye on how far your knees travel past your toes as you move. If they tend to swing forward, try placing a pillow or two under them as you bend down and stand up.

9.(1).(1).(71).Sprinter situp:

It’s simple, it’s challenging, and it works! Unlike regular situps, sprinter situps engage your core throughout the entire exercise. The key to doing a sprinter situp is to move quickly with high energy and focus on keeping your back straight. Start by standing up tall. Exhale as you use your abdominal muscles to bring your knees into your chest in a crunching motion. Inhale as you slowly exhale out of the exercise, returning to an upright position. Repeat 5-10 times for one set.

9.(1).(1).(72).Squat jumps:

This exercise targets your glutes, quads and calves as well as your hamstrings. All you need to do is stand in an athletic position, bend both knees and drop into a squat. Jump up from your squat position so that you’re in midair with your knees bent and arms back. Land in a squat again and repeat for 8-10 repetitions. If it seems too easy to begin with, add some resistance by holding weights while doing them or wearing ankle weights during each jump. It’s important to hold onto something stable while jumping or you could risk injuring yourself on landings.

9.(1).(1).(73).Squat pulses:

Lie faceup on your mat and prop yourself up on your elbows. Squeeze your legs together and lift them off of the floor. Extend one leg out to a 45-degree angle, then return it to starting position. Repeat with your other leg, alternating back and forth without letting either foot touch down until you’ve completed 30 pulses with each leg (15 each side).

9.(1).(1).(74).Squat:

The squat is an excellent full-body exercise that will give you a great overall leg workout. While it's best to do it with weights, you can also perform a bodyweight squat for a lighter workout (and much less wear and tear on your joints). Stand with your feet shoulder-width apart and toes pointed forward. Slowly lower yourself until your thighs are parallel to the floor. Hold for 2-3 seconds before slowly standing back up to starting position. Start with 3 sets of 10 repetitions and gradually increase in reps as you get stronger.

9.(1).(1).(75).Stair climb with bicep curls:

Climbing stairs is a simple exercise that can be done anywhere and with just your body weight. To make it more challenging, you can hold some light weights in your hands as you climb. For an even more intense workout, try adding some pull-ups to each flight of stairs that you climb. As an added bonus, working out while on stairs targets your core muscles – critical for injury prevention – and helps improve both your balance and coordination. Climbing stairs regularly will also help strengthen and tone both leg and arm muscles as well as improve bone density.

9.(1).(1).(76).Standing side hops:

Hop up and down sideways on your right foot, then your left. Try to hop as high as you can—try to get higher with each set of hops. Repeat for 20 seconds, then switch sides. If you need more of a challenge, add a weight (like a water bottle or book) in one hand. Repeat for three sets. To make it easier, do regular side hops without holding anything (in either hand). One set is 15-20 seconds. You should be working hard enough that you can't really talk while doing these, but still able to hold a conversation if someone's talking to you in between sets.

9.(1).(1).(77).Step-up:

A Step-up is a great exercise to train your glutes and hamstrings while getting your heart rate up and breaking a sweat. To do one, find a step that's roughly knee height (about 18 inches) and stand with your right foot on it. Then, slowly lift your left leg and bring it behind you, until both feet are off of ground. Clasp both hands behind your left thigh. Switch legs in midair and land softly on both feet simultaneously; immediately repeat on opposite side to complete one rep. For an added challenge, raise arms overhead before landing on each side or clasp hands together in front of chest for extra resistance.

9.(1).(1).(78).Stress Levels should be Low:

Stress is just part of life, but high levels of stress can make exercising more difficult and cause you to burn fewer calories during your workout. If stress is preventing you from getting to the gym or going for a run around your neighborhood, take a few minutes each day to relax. For example, listen to music, read a book or spend time with friends and family members after work. These simple activities will help you get rid of built-up tension without adding extra time to your day—which means that there’s still time for an exercise session before bedtime.

9.(1).(1).(79).Superman:

Stand with your back against a wall and your feet about 6 inches away from it. Slide down until you’re sitting on your heels. Hold for 10 seconds, and then slide back up. Do three sets of 10 reps per day. This is called a Superman because it trains superman’s muscles—your abdominal muscles and lower back (lumbar) muscles. By learning to stabilize yourself in a seated position, you strengthen these two large muscle groups to help protect your spine while picking things up off of the floor or making other movements that strain your lower back.

9.(1).(1).(80).Swimming:

If you don’t have access to a gym, swimming is an excellent way to exercise without equipment. Swimming works out every muscle in your body and is one of the most effective forms of low-impact exercise. If you can’t swim for long periods, it doesn’t matter—15 minutes is enough time to get a great workout in! And as long as you can swim, almost anyone can use swimming to lose weight and stay healthy.

9.(1).(1).(81).Cardio:

Cardio - While jogging on a treadmill is as close to true cardiovascular training as it gets, you can also get an amazing workout without ever stepping foot into a gym. With no equipment necessary, these exercises will help burn fat and boost your overall health. If you do have access to a treadmill or elliptical machine, try adding some sprints between 30 seconds and 1 minute in length after each bout of cardio below. Be sure to drink plenty of water afterward!

9.(1).(1).(82).Training:

Many think they can’t exercise without a gym membership. Yet if you live in a building without an on-site gym, or just don’t want to spend money going to one, you are still able to get fit and stay in shape right in your own home! There are tons of exercises that require no more than what’s around your house. If you feel like getting started today, try out these quick ideas.

9.(1).(1).(83).Tricep dips:

This is one of my favorite upper-body exercises and a great way to tone up your triceps. Simply place a bench or chair in front of you, grab it with both hands, and lower yourself down. Make sure to keep your core tight so that you're not arching your back as you go down; that will take all of the focus off of your triceps and place unnecessary stress on your lower back. Once you've reached a 90-degree angle, slowly raise yourself back up and repeat. Do three sets of 15 to 20 reps for two weeks before switching over to one set of 25 to 30 reps for two weeks (that's my personal preference). Your goal is simply toning here—you won't be building muscle!

9.(1).(1).(84).Tuck jump:

This is an incredibly effective exercise you can do without any gym equipment. The tuck jump targets your abs and builds explosive power in your legs. Stand with your feet slightly more than shoulder-width apart and about 10 to 12 inches from a wall. Slowly bend your knees, then thrust them forward quickly as you also lean forward into a tuck position, trying to touch your knees to your chest. Then extend back up into a standing position using explosive force to launch yourself upward—but don’t completely straighten out! You should feel tension in both of your legs; don’t allow them to relax during either part of the exercise.

9.(1).(1).(85).Wide Leg Open-Toe Squat:

The wide leg squat is a good starting point for anyone looking to get strong. Here’s how you do it: Stand with your feet slightly wider than hip-width apart and lift your arms in front of you as if they were parallel bars. Keeping your knees behind your toes, slowly bend into a squatting position as low as you can go, keeping your back straight and trying not to let your knees cave in. Slowly stand back up to a standing position, being careful not to lock out or overdo it—you want to maintain some flexion in your hips and ankles so that all of those muscles are working together during every rep. Do five sets of 10 squats at first and work up from there!

9.(1).(1).(86).Yoga Poses to Build Strength:

Taking a yoga class is a fun way to stay active, but for an even greater challenge try doing these three poses on your own. These simple poses target different parts of your body and can help you build strength from head to toe. Practice these moves slowly, with correct form, and before long you’ll notice stronger muscles in your arms, back and legs. Be sure to consult with a doctor before starting any exercise program. 

 

 

9.(1).(2).Upper Body Exercises_

Plank Ups

Push Ups

Side Plank

Tricep Dips

 

 

9.(1).(3).Lower Body Exercises_

Back Lunge and Lift

Curtsy Lunge

Side Lunge

Squat

 

9.(1).(4).Core Exercises_

Cobra

Dips

Push Ups and Pull Ups

Squats

Superman

 

 

***Please Remember: Eating healthy, balanced diet will take changes to be strong and powerful endlessly.

              

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