When you’re heading into the gym, there are obviously a lot of workouts to choose from. If you haven’t already decided what your approach is going to be on a particular day, what should you do? You know that you want to hit a full body workout, but what’s the best approach? Are there some basic moves that will get you the workout that you need and crave?
The answer is YES and the number of moves is FOUR.
So, what are these moves?
The squat, lunge, push-up and plank.
These are all versatile moves that are body-weight based, can be varied, with weights or without. So, even if you don’t make it to the gym, you can still get a full body workout in at home.
Squat
Options:
Bodyweight, Back squat, Front Squat, Plyo
How to:
Stand with your feet a little bit wider than your shoulders, feet pointed almost perfectly straight. The spine is neutral, pelvis staying in line with the spine. Look straight ahead, inhale into the belly and lower back keeping your rib cage down and start by bending the knees quickly followed by unlocking the hips, bringing them back slightly. Keep hips back while bending knees.
Keep the chest, shoulders and elbows in position as butt begins to stick out. Eyes and face remain facing forward. Core is engaged. Push through the middle of your feet and spread the floor (knees out) with your torso as straight as possible on the ascension.
Additional:
Add a pulse to the bottom, especially if doing bodyweight squats for an extra burn.
Lunge
Options:
In-place, Reverse Lunge, Walking Lunge, Plyo
How to:
Step forward with your right leg and bend your knee until it is at a 90-degree angle. Your knee should be above your ankle at the bottom of the movement. For in place lunges, step back into standing position. Step back into a lunge with the same leg, knee above ankle. Return to standing. Repeat on the other side.
Additional:
Add weights (dumbbells at your sides, or a plate), a twist with weights or without or a pulse at the bottom for an extra challenge to each repetition.
Pushup
Options:
Chest width, Triceps, Diamond (Hands for a diamond), Offset hands, Plyo
How to:
Hands slightly outside of shoulders, weight on hands and toes, core locked and your body forming a straight line, lower yourself almost to the floor and then push back up until arms extended.
Additional:
Alternate lifting one leg up for each repetition.
Plank
Options:
Forearms, On hands
How to:
Put your forearms on the floor so your elbows form a 90 degree angle. Your feet are together, straight back so your body forms a straight line. Engage your core and glutes and hold.
Additional:
Put a medicine ball under your toes to further challenge your core to keep your balance; place sliders under your toes and see-saw forward and backward to really challenge the lower core.
If you’re at home and just doing bodyweight training (no weights), do five to eight rounds of 12 squats, 12-16 pushups, 12 lunges per leg and holding a plank for a minute. Technique before speed, and utilize as little rest between exercises as possible.