The 4 Basic Moves Every Exerciser Should Know
There is so much health advice out there: magazines, blogs, TV shows, specialty gyms, etc., etc.
Do you find yourself screaming:
Just tell me the basics and how to do them right!!!
Stop screaming. I’m right here. Geeeeeeez…
And today is focused on that very topic.
These 4 moves are the basis of every other move out there, so you better learn how to do it right!
Quite a few people have asked me to do videos on the technique of certain moves, so I thought I’d start with the 4 necessary ones to a full-body workout regimen.
Want to know the kicker? You can do ALL of these at home, with things that you already own. As long as you have some sturdy furniture and something heavy that you can hold with one hand, these videos can help you get fit in the privacy of your own home!
From beginner to advanced, I go through progressions of all four moves so that you can keep pushing yourself to the next level.
Ready to edumacate yourself? Let’s DO this!
Squat
Rep/Set Scheme (in other words, how many you do in each round, and how many rounds)
Squats to couch, Squats, Weighted Squats: 10-20 reps/ 2-3 sets
Single leg squats to couch, Single leg squats: 6-12 reps/ 2-3 sets
Push Up
Rep/Set Scheme
Couch push ups, Knee push ups: 10-15 reps/ 2-3 sets
Full push ups: 6-12 reps/ 2-3 sets (STILL too easy for you? Put your feet up on the couch and do a push up with your hands on the floor. No saggy planks!)
Rows
Rep/Set Scheme
Couch rows, bent over rows, and contralateral rows (the one on one foot): 10-15 reps (each side for couch and contralateral)/ 2-3 sets
Planks
Rep/Set Scheme
All: Hold for 20-90 seconds/ 2-3 sets
*****
Is there something I didn’t cover that you’d like to ask me? Feel free to leave a comment and I’ll get back to you as soon as I can!
Want some one-on-one coaching that combines strength, cardio, nutrition and mental wellness? Check out Strong Inside Out coaching to get more information on working with me through Skype and email!
And don’t forget that I’m on Pinterest now. Follow my boards and get daily inspiration, great workout resources, and interesting information on health… as well as random awesomeness. I’m also on Facebook and Twitter if you want to be part of my community there!
If you liked this post, check out Get Fit in 10 Minutes Today (With Video!) and The Office Space Workout: Banish Your Case of The Mondays.
Please be advised that you should always obtain a physician’s consent before engaging in physical activity. Please read my disclaimer.
Excellent Amy! Your personality shines through on all your videos and inspires me to get up and move!
Thanks, Christine!
I’m glad it’s motivating you to get up and move so I don’t have to start being meaner in my videos. ;) If you have any questions about anything, feel free to ask!
I totally agree Amy! Those 4 are winners and are a great foundation to start with!
I would also add an exercise with a twisting motion (e.g., crunches for your side abs), so that people get to exercise in the transverse plane too.
Twists are very important for people who want to improve their well-being on a daily level, as life makes us twist and turn quite a lot every day.
Cheers!
Maria recently posted..Overcoming guilt: A powerful technique to rise above our “shoulds”.
You are totally right, Maria! In fact, one of my upcoming posts is about the importance of training in all planes of motion! Stop reading my mind!!! ;p
We’ll be hitting sagittal, frontal and transverse planes soon (yay, nerdy trainer-talk! :D), so stay tuned!
First you scare copying machines. now couches.
Great tips – interesting how many of these moves come up in yoga!
No mercy for furniture or office equipment!!! ;)
Yes, a lot of these basics are also the basics in yoga. If you learn how to do these movements correctly, you can translate that good form into most other sports and practices!
Nice plank demonstration. I’ve started doing these because I’m bored of crunches and sit ups but was unsure of some of the form. Thank you for demonstrating this, I’m grateful to see a few variations on them. This helps!
Hey Jason! Glad you liked the demonstration!
I actually recommend planks OVER crunches and sit-ups! They’re better for your back, and work you all around, rather than just the rectus abdominus (the 6-pack muscle). If you do them right, they can work your shoulders, butt and inner thighs, too!
Have fun! Let me know how it turns out!