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

With millions of people across Australia stuck at home due to Covid-19 restrictions, a fitness coach has unveiled a workout to boost your confidence and well-being right from the comfort of your living room.

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

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

“The routine is designed to calm, focus and ground you for whatever challenges lie ahead, such as a job interview or another day in lockdown.”

“The routine is designed to calm, focus and ground you for whatever challenges lie ahead, such as a job interview or another day in lockdown,” she said.

Before you get started, Sam recommended making sure you’re in the right “zone” by selecting your favorite motivational music, workout clothes, and an area away from others.

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

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

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

These warm-up moves get the blood flowing through your muscles and prepare your body for the exercises.

Before getting started, Sam recommended making sure you're in the right 'zone' by selecting your favorite motivational music, workout clothes, and an area away from others.

Before getting started, Sam recommended making sure you’re in the right ‘zone’ by selecting your favorite motivational music, workout clothes, and an area away from others.

Sumo Squats – 10 reps

The “let’s do it” section to boost the confidence of the routine involves grounding yourself and then performing ten sumo squats.

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

“With your hands extended forward, push your hips back and squat down, keeping your back straight and your torso lifted,” she said.

“The sumo’s wide stance dominates the room — the stance is very grounding, which is the first step to feeling more confident.”

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

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

The

The “let’s do it” confidence-boosting portion of the routine involves grounding yourself, then performing ten sumo squats

Shadow boxing – one minute

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

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

“After hitting, your hand should return to meet the other in a waiting position near your face. Shake out your limbs. To repeat!’

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

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

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

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

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

Power pose – two minutes

To feel confident, Sam highly recommends the “Wonder Woman pose,” where you stand with your legs shoulder-width apart, chest out, arms on the waist for two minutes.

While this is not an exercise, it will help boost confidence.

“A power pose is said to trigger hormonal changes, reduce stress and give you the confidence you need to take on any challenge you’re about to take on,” Sam said.

Deep breathing – five minutes

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

Sam told him to take a deep breath in and out for two minutes, followed by a free breath and then a few more deep breaths for another two minutes.

As you breathe freely, imagine and focus on your successes, goals, and objectives.

The ten-minute workout to boost your confidence:

Step 1: Loosen up – Your body should be ready, but relaxed

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

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

2. Arm Circles – 10 on each arm

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

Step 2: Let’s Do It! The confidence booster workout

1) Ground yourself – Sumo Squat x 10 reps

2) Strengthen it! – Shadow boxing (1 minute)

3) Feel powerful – Power pose

4) Breathe Your Way to Winning – Deep Breathing Exercise

  • Take a deep breath – in for 4 seconds, hold for 4 seconds and release for 4 seconds – Repeat for 2 minutes
  • Free Breathing – Imagine your success, what are you going to do well today, what are your priorities, what are you going to exclude
  • Take a deep breath – in for 4 seconds, hold for 4 seconds and release for 4 seconds – Repeat for 2 minutes

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