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 setsSingle leg squats to couch, Single leg squats: 6-12 reps/ 2-3 sets
Push Ups
Rep/Set SchemeCouch push ups, Knee push ups: 10-15 reps/ 2-3 setsFull 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 SchemeCouch 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 SchemeAll: 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.