These exercises can be performed as a standalone workout or incorporated into your existing fitness routine. Remember to perform each exercise with proper form and technique to maximise effectiveness and reduce the risk of injury. Start with a weight or intensity level that challenges you but allows you to maintain proper form throughout the exercise.
- Squats (Targets: Legs and Glutes):
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if you’re sitting in a chair.
- Keep your chest up and your back straight.
- Lower down until your thighs are parallel to the ground, or as far as comfortable.
- Push through your heels to return to the starting position.
- Aim for 2-3 sets of 10-15 repetitions.
- Push-Ups (Targets: Chest, Shoulders, and Triceps):
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows, keeping them close to your sides.
- Lower down until your chest nearly touches the ground.
- Push through your palms to return to the starting position.
- If full push-ups are challenging, you can modify them by performing them on your knees.
- Aim for 2-3 sets of 8-12 repetitions.
- Plank (Targets: Core):
- Start in a push-up position with your hands directly under your shoulders.
- Engage your core and keep your body in a straight line from head to heels.
- Hold this position, making sure not to sag your hips or lift your buttocks too high.
- Start with holding for 20-30 seconds and gradually increase the duration as you get stronger.
- Aim for 2-3 sets.
- Lunges (Targets: Legs and Glutes):
- Stand with your feet hip-width apart.
- Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
- Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
- Push through your front heel to return to the starting position.
- Alternate legs and repeat.
- Aim for 2-3 sets of 10-12 repetitions on each leg.
- Bent-Over Rows (Targets: Back and Biceps):
- Hold a dumbbell in each hand with your palms facing your body.
- Hinge forward at your hips, keeping your back flat and your knees slightly bent.
- Pull the dumbbells towards your chest by bending your elbows and squeezing your shoulder blades together.
- Lower the dumbbells back down with control.
- Aim for 2-3 sets of 10-12 repetitions.
- Russian Twists (Targets: Obliques and Core):
- Sit on the ground with your knees bent and your feet flat on the floor.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Hold a weight or medicine ball with both hands and twist your torso to the right, bringing the weight towards the ground beside your hip.
- Twist back to the center and then to the left, bringing the weight towards the ground beside your left hip.
- Continue alternating sides in a controlled motion.
- Aim for 2-3 sets of 12-15 repetitions on each side.
