Today we are going right back to some basic exercises. These exercises are pretty common place in many workout classes or in workout videos. If you learn proper form and technique for each of these movements, you’ll have a solid foundation to build into more complicated patterns.
We are doing today’s workout as a circuit. Perform each exercise for 30 seconds, then take a 15 seconds rest between. Try and perform as many reps as possible with proper technique during that time. If you can, use a notebook to mark down how many reps you did, and work to do more the next time. If you are looking for a longer workout, simple repeat this workout 2-3x. Use your phone or timer to time each exercise.
Now lets get to it!
The Basics Workout
Do each exercise for 30 seconds each. Rest 15 seconds in-between each.
1. High Knees
2. Butt Kicks (add shoulder press if wanted)
3. Jumping Jacks
5. Bicep Push Ups
6. Forward Lunges (Reverse Lunges if knee problems)
8. Tricep Push Up
10. Side Plank
• Chest Upright
• Get knees to at least hip height
• Stay light on your feet
• Just bend at the knees, kick towards your butt
• Chest Up, looking forward
• For added bonus, press hands from shoulders towards ceiling.
• Start in standing positions, feet together, arms by your side.
• Jump your feet out, arms come out to star position, then back to starting position.
• Slight bend in elbows and knees at all time (don’t “lock out” joints).
• Feet hip width apart, standing tall.
• Bend like you were going to sit in a chair aka Butt back.
• Bend down to a 90 degrees bend in the knees or as far as comfortable/can keep balance.
• With control, come back to standing. Hips finishing in line with the rest of body (don’t leave your butt sticking out.)
Bicep Push Ups
• These are sometimes called traditional/regular push ups.
• Hands are wider then shoulders, but in the same line as chest
• Shoulders, hips, and feet all in a line (plank position)
• Chest and hips should move towards the ground at the same pace.
• Press down until arms are bent to 90 degrees.
• Push up at a constant rate, again making sure chest and hips move upwards at the same rate.
Forward Lunges (Reverse if touchy knees/more comfortable for knees)
• Standing tall, feet shoulder width apart. Arms can go where you need for balance.
• Step one foot forward in a straight line in front of you.
• Bend at both knees to 90 degrees (or as deep as comfortable), keeping chest upright and eyes looking forward. Shoulders relaxed. Pause for a second at the full bend.
• Press knees to straighter position then step back to starting position. Alternate feet lunging forward.
• Start on elbows and feet. Keep elbows under shoulders.
• Shoulders, hips and feet should all be in a straight line. Hands should stay relaxed.
• Tighten core (contract abs) to keep in a solid position. This also helps keep in proper position.
• Gluts can be contracted too to help keep form if fatiguing.
Tricep Push Ups
• Similar to bicep (regular) push ups in body position and movement
• The change is moving your hands underneath your shoulders, and keeping elbows tight to the body as you bring your body to the ground.
• Lying on the floor, back flat on the ground, knees bent at 90 degrees, feet flat on the floor.
• Hands can go on temples, across your chest, or on your legs.
• Contract your core, lift head and torso. Lift until core is fully engaged or about 45 degrees.
• Draw belly button towards spine and press lower back into the floor.
• Keep gaze looking above knees. Make sure to not crack on your knee (can cause neck pain.)
• With control, come back to starting position.
• Do 1 round on each side (doesn’t matter what side you start on)
• Make sure elbow/hand is placed right under the shoulder, chest facing outward.
• Make sure shoulder, hips, knees/feet are in a straight line. Stack feet/knees on top of each other or slightly staggered. (Whichever allows you to stay in position.)
• Shoulders should be in a straight line to the ceiling. Do not let them rotate forward
• Contact core and gluts to help hold position.
• Top hand can go wherever for balance, as long as it doesn’t rotate shoulders forward or backwards.
Hope you enjoyed going back to the basics. Remember a solid foundation leads to better exercise, which leads to better results! Let me know how your workout goes and what exercises you want to see next!