Workout routines can be complex and sometimes confusing. With exercises you have never heard of or ones that if done wrong could lead to injury.
How many reps should I be doing?
What set was I on?
Where does this leg go?
Whether you are just getting started, or a fitness monster, the most important thing is to stay consistent and while rest is important, I like to do something active every day. Mixing in a simplified routine that you can fall back on is essential for the busy person.
Here are a few exercises that can be done anywhere at any time. They can be combined for a superset, or done individually to get the blood flowing.
Note: If any of these are too difficult modify to your liking, but try to push yourself. I have also included links for proper form on each.
So lace up your sneakers, put on your headphones or better yet grab a partner and let’s get going!
Pushup
Stiff as a board, light as a feather. Try to keep your body as straight as possible from head to heals. Bring the chest to just above the ground and slowly push back up. These are great for the arms back and core muscles. No shame in knee pushups, just get in the reps.
Air Squat
Feet shoulder length apart. Shoulders square and chest facing forward. Squat down as low as you can go without letting your knees push ahead of your toes. Control the movement all the way down and explode back up.
Mountain Climber
Hold the top pushup position, and bring each knee up towards the chest, alternating steps. Try to keep a steady but fast pace and get the heart rate going.
Side Plank Dips
A great change of pace from sit ups, this exercise will target your oblique muscles. Get on your side and lift up on one forearm. Lower your hip down to just above the ground then return to the starting position. After the set, repeat on other side.
Burpee
The king of all exercises. This all-encompassing movement includes just about every muscle group and mixes in cardio as well. Start in a standing position, in one fluid movement put your hands on the ground, kick your feet out, drop down to a pushup, back up and into the original standing position and jump. Repeat.
AMRAP (as many reps as possible)
A great workout routine consists of strength building and raising the heart rate. These exercises do both, and when combined are guaranteed to produce results.
Try this: Do 5 reps of each movement until you’ve completed all 5 exercises. Thats one set. Then do 6 of each. Then 7 and so on. See how many sets you can complete and write it down. Try to beat that score tomorrow.
Happy sweating!
