* Stand with feet shoulder-width apart * Extend arms out to sides * Make circular motions with arms * Alternate between forward and backward circles

* Stand with feet hip-width apart * Place hands on hips * Rotate hips in a circular motion * Alternate between clockwise and counterclockwise

* Stand on one leg, hold onto support * Swing other leg forward and back * Keep leg straight, maintain balance * Switch legs and repeat

* Start with feet together, arms at sides * Jump, spreading legs and raising arms above head * Jump back to starting position * Repeat in a fluid motion

* Stand straight * Lift one knee towards chest * Hug knee with both arms * Hold, then switch legs

* Stand with back against wall * Slowly slide down, bending knees * Keep back flat against wall * Slide back up to starting position

* Stand straight, bend to touch toes * Walk hands forward to push-up position * Walk feet back to hands * Stand up and repeat

* Stand on one leg * Raise other leg, bent at knee * Rotate raised leg in circular motion * Switch legs and repeat

* Stand with feet shoulder-width apart * Lower hips as if sitting back into chair * Keep chest up, weight on heels * Push through heels to stand

* Start in plank position * Lower chest to ground, elbows close to body * Push back up to starting position * Keep body straight throughout the entire process

* Alternate lifting knees high * Swing opposite arm with each step * Stay on toes, maintain rhythm * Progress forward while skipping

* Start on your hands and knees * Sit back on your heels * Extend your arms forward on the floor * Lower your chest towards the ground * Rest your forehead on the floor * Breathe deeply and hold for 1-3 minutes

* Start on your hands and knees * For Cat: Arch your back upward, tucking your chin to chest * For Cow: Drop your belly, lifting your head and tailbone * Alternate between Cat and Cow positions * Move slowly, coordinating movement with breath * Repeat for 5-10 cycles

* Start on hands and knees * Lift your hips up and back * Straighten your arms and legs * Press your hands into the floor * Try to lower your heels toward the ground * Keep your head between your arms * Hold for 30 seconds to 1 minute

* Start in a plank position * Step one foot forward between your hands * Lower your back knee to the ground * Sink your hips forward and down * Keep your front knee aligned over your ankle * Hold for 30 seconds, then switch sides

* Lie on your back with knees bent, feet flat on the floor * Extend your arms out to the sides * Drop your knees to one side * Turn your head to look in the opposite direction * Keep both shoulders on the ground * Hold for 30 seconds, then switch sides

* This involves exercises aimed at boosting muscle strength and mass. Such workouts are essential for overall functional fitness and help maintain muscle as you age. Traditional strength training typically includes lifting weights or using resistance machines at the gym. Bodyweight exercises, such as push-ups, squats, and planks, are also effective for building strength. Including different forms of strength training in your fitness routine can raise your metabolic rate and enhance your overall health.

* If you prefer exercising without equipment, bodyweight workouts are an excellent choice. These exercises use your own body weight as resistance, making them convenient to perform anywhere, anytime. Examples of bodyweight workouts include push-ups, squats, lunges, and planks. They help you build strength while enhancing balance and flexibility.

* Many people overlook the importance of providing their muscles with enough protein for recovery. Without sufficient protein, you'll gain minimal benefits from your workouts, as both cardio and strength training rely on protein for muscle building. Including whey or soy protein shakes in your diet is recommended.

* Make sure to stay hydrated throughout the day. Since it takes a few hours for your body to absorb water, drinking right before exercise isn’t enough. Develop a habit of drinking water constantly all day long.

* Despite the low-carb trend, carbohydrates are our primary source of energy. For intense workouts, you'll need carbs to fuel your performance. When having a shake, include carbs, or opt for a banana, which provides high-glycemic, low-fiber carbohydrates essential for exercise.

* Many people tend to contract their muscles slowly and release them more quickly. However, to maximize each movement, try lifting and lowering your weights slowly in both directions. Aim for a 5-second count for each phase of the movement.

* When you're just beginning, use lighter weights to concentrate on maintaining proper form. Once you're comfortable with your form, gradually increase the weight to the heaviest you can handle while still preserving good technique. Avoid compromising form for the sake of lifting heavier weights, as this will be less effective.

* Avoid sticking to the same workout routine for too long, as your body will adapt to the stress and you may not see effective results. For strength training, it’s beneficial to change your routine every few weeks. For cardio, consider cross-training rather than doing the same activity, like running, each time.

* If you use running, biking, or walking for cardio, consider adding hills to your routine after the first month or two of exercising at a comfortable pace on flat ground. Hills will build strength and make your workout time more effective. Start with a gentle approach, but once you’re accustomed to hill workouts, you can increase your pace. You can either choose a hilly route or do repeats on a single hill.

* Because sliding during planks is so last season, grip the mat like a pro and focus on your core. Say goodbye to embarrassing slips and hello to stability. Your toes will thank you for the cozy, secure feeling. * **Recommended product: [Bahe Closeto Yoga Socks](https://www.sportsdirect.com.my/bahe-closeto-yoga-sock-52-410651#colcode=41065179)**

* Stretch your limits, literally add an extra challenge to your routine and feel the burn. Perfect for targeting those hard-to-reach muscle groups. Compact, versatile, and ready to amp up any exercise. * **Recommended product: [PTP Superband Dual Col 41](https://www.sportsdirect.com.my/ptp-superband-dual-col-52-767229#colcode=76722928)**

* Your personal massage therapist after a tough session. Roll away tension and soreness like a boss. Improve flexibility and circulation while looking totally relaxed. The ultimate self-care tool for Pilates enthusiasts * **Recommended product: [Kettler Foam Roller](https://www.sportsdirect.com.my/kettler-foam-roller-764277#colcode=76427711)**

* The stage for your Pilates performance, your island of tranquility in a sea of soreness. Cushion your spine and protect your joints in style. * **Recommended product: [Bahe Essential Alignment Bellini Yoga Mat](https://www.sportsdirect.com.my/bahe-essential-alignment-bellini-yoga-mat-761503#colcode=76150376)**

* For when bodyweight just isn't enough, take your strength training to the next level! Tone those arms while mastering your Pilates moves. * ****Recommended product:** [Kettler Neoprene Dumbbells (2kg)](https://www.sportsdirect.com.my/kettler-neoprene-dumbbells-2kg-761535#colcode=76153506)**

* Stay hydrated, stay fabulous! Quench your thirst and power through your workout, it’s a constant reminder to treat your body right Your trusty sidekick in the quest for Pilates perfection. * **Recommended product: [adidas Performance Water Bottle 750ml](https://www.sportsdirect.com.my/adidas-performance-water-bottle-750ml-764309#colcode=76430922)**

* Hug your curves and support your moves, say goodbye to constant adjustments and hello to focus! Stretch, bend, and twist without fear of exposure, it’s your legs' best friends during those challenging sequences and perfect for showing off those hard-earned muscle gains. * **Recommended product: [USA Pro High Rise Seamless Leggings](https://www.sportsdirect.com.my/usa-pro-high-rise-seamless-leggings-346013#colcode=34601352)**

* For wiping away the evidence of your hard work. Your trusty companion in the battle against sweat, a mini-carpet for those extra sweaty moments. Transform from drenched to fresh in seconds flat. * ****Recommended product:** [PTP Hyper Cool Towel](https://www.sportsdirect.com.my/ptp-hyper-cool-towel-761054#colcode=76105402)**

* The most important equipment you'll bring!

* Support your muscles and boost circulation with compression leggings. Bonus points if they have pockets for your phone or keys. * **Recommended product for men: [Karrimor Run Tights Men](https://www.sportsdirect.com.my/karrimor-run-tights-mens-454280#colcode=45428003)** * **Recommended product for women: [USA Pro Core High Rise Leggings](https://www.sportsdirect.com.my/usa-pro-core-high-rise-leggings-347701#colcode=34770180)**

* Minimize chafing and maximize comfort. Seamless designs are perfect for all types of workouts, from yoga to high-intensity interval training. * **Recommended product: [USA Pro Core Seamless Crop Sports Bra](https://www.sportsdirect.com.my/usa-pro-core-seamless-crop-sports-bra-341145#colcode=34114503)**

* When leggings feel too constricting, opt for lightweight, breathable shorts. Look for ones with built-in liners for added support. * **Recommended product for men: [Puma Active Woven 5 Inch Mens Performance Shorts](https://www.sportsdirect.com.my/puma-active-woven-5-inch-mens-performance-shorts-342376#colcode=34237669)** * **Recommended product for women: [New Balance Core 3In Shorts](https://www.sportsdirect.com.my/new-balance-core-3in-shorts-ld44-450475#colcode=45047503)**

* Your feet deserve the best. Choose shoes based on your activity: running shoes for cardio, cross-trainers for the gym, or minimalist shoes for weightlifting. * **Recommended product for men: [Asics Gel Cumulus 26 Mens Running Shoes](https://www.sportsdirect.com.my/asics-gel-cumulus-26-mens-running-shoes-212962#colcode=21296216)** * **Recommended product for women: [adidas Adizero Boston 12 Womens Running Shoes](https://www.sportsdirect.com.my/adidas-adizero-boston-12-womens-running-shoes-214189#colcode=21418970)**

* Perfect for yoga, Pilates, or barre classes. They offer non-slip grips on the bottom to keep you stable during those tricky poses. * **Recommended product for men: [Nike Everyday Cushioned Unisex Training Crew Socks 3 Pack](https://www.sportsdirect.com.my/nike-everyday-cushioned-unisex-training-crew-socks-3-pack-413574#colcode=41357469)** * **Recommended product for women: [Karrimor Marathon Socklets Ladies](https://www.sportsdirect.com.my/karrimor-marathon-socklets-ladies-415379#colcode=41537901)**

* Protect your hands during heavy lifting sessions. They provide grip and prevent calluses, ensuring a more comfortable workout. * **Recommended product for men: [Under Armour Mens Training Gloves](https://www.sportsdirect.com.my/under-armour-mens-training-gloves-752754#colcode=75275441)** * **Recommended product for women: [Nike Essential Fitness Womens Training Gloves](https://www.sportsdirect.com.my/nike-essential-fitness-womens-training-gloves-758228#colcode=75822840)**

Training FAQ | Sports Direct

Training FAQs

Unlock your potential and transform your life through fitness, training and workout. Discover the perfect balance of strength, endurance, and wellness as you embark on a journey to become the best version of yourself. Get ready to sweat, inspire, and conquer – your path to peak performance and vibrant health begins here!

Warm Up Exercises To Prevent Injury

Arm Circles

Stand with feet shoulder-width apart
Extend arms out to sides
Make circular motions with arms
Alternate between forward and backward circles

Hip Circles

Leg Swings

Jumping Jacks

Knee Hugs

Wall Slides

Spiderman Lunges

Inchworm

Hip Rotations

Squats

Push Ups

Skipping

Cooling Down After Your Workout

Standing Chest Opener

Stand with feet hip-width apart
Clasp hands behind your back
Lift your arms up and away from your body
Squeeze shoulder blades together
Lift your chest and gaze upward
Hold for 15-30 seconds, breathing deeply

Kneeling Hip Flexor Stretch

Child’s Pose

Cat-Cow

Downward-Facing Dog

Runner’s Lunge

Spinal Twist

Types of Workout You Can Explore

Cardiovascular Workout

Cardiovascular workouts, commonly known as cardio, aim to increase your heart rate to boost cardiovascular endurance. They're excellent for burning calories and improving lung capacity. Running, cycling, swimming, and jumping rope are popular cardio exercises. These activities elevate your heart rate, helping you burn off extra pounds and increase your energy levels.

Strength Training

This involves exercises aimed at boosting muscle strength and mass. Such workouts are essential for overall functional fitness and help maintain muscle as you age. Traditional strength training typically includes lifting weights or using resistance machines at the gym. Bodyweight exercises, such as push-ups, squats, and planks, are also effective for building strength. Including different forms of strength training in your fitness routine can raise your metabolic rate and enhance your overall health.

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a game-changer for those with busy schedules. It consists of quick bursts of intense exercise followed by short rest periods or low-intensity activity. This method not only saves time but also increases your metabolism, allowing you to continue burning calories even after the workout is over. HIIT routines often include exercises like burpees, sprints, and kettlebell swings.

Body-Weight Workout

Flexibility And Balance Workout

How To Maximize Your Workout Performance

High-Intensity Workouts

When starting an exercise routine, it's important to start gradually. If you're running or cycling, focus on building your endurance for at least a month before attempting more intense workouts. Aim for a pace where you can comfortably hold a conversation without getting winded. Once you've established a solid endurance base, increase the intensity to make your workouts more effective.

Protein

Water

Carbs

Slow Lifting

Heavier Weights

One Set Until You Fail

Choose A Cardio Workout You’ll Enjoy

Mix It Up

Running Up That Hill

If you use running, biking, or walking for cardio, consider adding hills to your routine after the first month or two of exercising at a comfortable pace on flat ground. Hills will build strength and make your workout time more effective. Start with a gentle approach, but once you’re accustomed to hill workouts, you can increase your pace. You can either choose a hilly route or do repeats on a single hill.

Your Pilates-Must-Haves

Non-Slip Socks

Because sliding during planks is so last season, grip the mat like a pro and focus on your core. Say goodbye to embarrassing slips and hello to stability. Your toes will thank you for the cozy, secure feeling.
Recommended product: Bahe Closeto Yoga Socks

Resistance Bands

Foam Roller

Yoga Mat

Small Hand Weights

Water Bottle

Comfortable, Breathable Clothing

Shorts/Tights

Towel

Positive Attitude

Fitness Essentials: Clothes and Accessories

Moisture-Wicking Tops

Stay cool and dry with tops made from fabrics like polyester or nylon blends. Look for mesh panels for extra breathability.
Recommended tops for men: Nike Rlgd Reset Mens Performance T Shirt
Recommended tops for women: USA Pro Fitted Training T-Shirt