Those new to a workout environment may be overwhelmed by the variety of exercises to choose from. A fitness professional knows that not all exercises are created equal. Depending on your fitness level, some can even be dangerous. So where should you start if you are a newbee?
Workouts can take place anywhere: gym, living room, outdoors. This workout requires limited equipment for simplicity, safety, and convenience. Choose a space that is available and do these exercises 3 x per week with a day rest in between each workout.
Brace on your forearms, keeping core straight and tight. Hold for :30-:60
Stand with feet slightly wider than shoulder width and feet firm on the ground. Squat down without leaning forward or lifting heels from the ground.
Start with hands slightly wider than shoulders. Lower to the ground keeping core rigid.
Push forcefully back to the start position when your chest reaches the ground. x 20 Perform on your knees if too difficult.
4.) Bent Over Row
Use a band as shown or a back pack loaded with books or water bottles for weight.
Pull back pack or band to your body, keeping your back flat. x 20
Place foot back in push-up position and switch quickly to the other side.
Step out wide by your hand and pause with foot on the ground. x 10 each
6.) Hip Extension
Place feet on floor or a step
Extended hips using glutes and hamstrings. x 15 each