It’s the start of an exciting new year (and an exciting new role for me), so it felt like the perfect time for a refresher on some of the workout basics! If you’re newer to working out, first of all congratulations for making a commitment to your health. Second, these equipment-free moves form the building blocks of many workouts (and can be adapted endlessly), so once you master the form, you’ll have a ton of new routines to choose from!
If you’ve been working out for a while, it’s always good to further perfect these classic moves—they always come in handy. So, over the next 4 weeks, I’ll be introducing 4 new workouts, all put together from basic moves using your own body weight. Each circuit can be done by itself 4 to 5 times with a 45-90 second break at the end of each round. Ready? Let’s get started!
Body Weight Squats (15 to 20 Reps)
Starting Position: Keep your feet shoulder-width apart/pointed forward, and your shoulders pinched back.
Action: Sit down as if you were sitting down into a chair, sticking your hips back onto your heels, while allowing your torso to angle slightly forward in order to counterbalance your weight distribution.
Works: Quads, Glutes, Hamstrings
Knee Push-ups (10 to 15 Reps)
Starting Position: Begin in a push-up position off your knees, with your hands slightly wider than shoulder width apart.
Action: Bend your elbows until your chest hits the ground, or your elbows hit a 90-degree bend. Don’t allow your hips/thighs to be the first things that touch the ground (meaning don’t drop your hips to the ground, keep your core strong)!
Works: Chest, Shoulders, Triceps
Crunches with Legs Bent at 90 Degrees (15 to 30 Reps)
Starting Position: Lay on your back with legs bent at 90 degrees and feet in the air. Place each hand at the sides of your head.
Action: As you crunch, just get high enough to get your shoulder blades off the ground (still keeping your lower back on the ground). Keep your chin pointed straight up as you come up (as opposed to chin to chest), and finally try to keep your elbows pulled back as you come up (meaning don’t allow them to creep up as you crunch; your elbows should never be seen in your peripheral vision throughout the exercise).