If you want to start exercising but don’t know how and where to start then this workout is exactly what your looking for, and for everyone else it is always good to get back to basics every once in a while!
Although these moves are considered “basic” it doesn’t mean they are easy, technique is key! It is just as easy to get the exercise wrong and risk injury.
Bodyweight Squat (x 20)
Start standing with your feet slightly wider than hip-width apart with your toes pointing forward.
Make sure your spine is in good alignment- Chest raised, core engaged with a slight bend in your lower spine. REMEMBER- at no point should you be bending from your lower spine. Just your hips.
Bend as if going to sit on a chair, keeping your chest raised the whole time and keep looking forward. Make sure your knees are in line with your toes and don’t lean in towards each other.
As you push up, think about pushing through the heels of your feet and your thighs and squeeze in your pelvis at the end of the movement.
Lunges (x10 per side)
Step one foot forwards, keeping your torso straight with your shoulders relaxed and core engaged.
Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor.
Then keeping your weight in your heels push back up to standing.
Like the squat you want to keep your knees in line with your toes and not falling inwards, you also want to avoid your knee going further forward than your toe.
Press Up with Arm Extension (x20)
Get yourself into a press up position, so hands slightly below the shoulders fingers pointing forwards, pulling your shoulders down away from your ears. Slowly lower yourself to the ground as smoothly as you can. Extend your arms in front of you along the floor, try to take this slowly with tension in the muscles. Place your hands back into press up position and push yourself up and away from the floor. Aaaaaand repeat.
This is a great exercise for anyone looking to build up their press ups (like myself!). You can perform this move either on your knees or in full press up position on your toes.
Down and Ups (x10)
From standing lower your body into a squat position, place one foot on the floor behind you to kneeling then the other, then reverse the movement back to the squat position.
Plank (30 seconds)
Place your forearms on the floor with your elbows under your shoulders and arms parallel to your body. Lift onto your toes aiming for your body to be aligned from the top of your head to your heels. Make sure you are engaging your core and squeezing the glutes and your quads (bum and the front of your legs). HOLD IT THERE!!!
Try this for 4 rounds, with as little rest as possible.
Remember: This is more about technique than it is about speed!
DO NOT FORGET: Warm ups and stretching are essential for recovery!!!!