Has it been a long time since your last workout? Don’t worry! This 5-step workout routine will help you to get back in shape slowly and safely. You don’t need any equipment, just your own bodyweight and a little bit of energy to get started.
|Exercises||Sets||Repetition or Holding Time||Easier Version|
|Front plank||4||30s-1min||On the knees|
|Side plank||4||20s-45s||On the knees|
|Glut bridge||4||10 hold 5s on top||No holding|
Repeat each exercise, one after the other, then start the next set.
Rest a maximum of 30 seconds between each exercise.
Try to keep a fast tempo.
Squats are not only basic functional movements, but are also are essential to develop strength and endurance in your legs.
Movement: Lower your body down to a sitting position by flexing your hips and knees until you reach a 90-degree angle, then push your body back up.
- Look straight ahead
- Chest up, shoulder back
- Sit back: hinge your hip and butt goes backward
- Keep your back straight and your core engaged
- Knees slightly forward
- Squat to parallel.
- Push through the heels
Common mistakes: Descending too rapidly and flexing the torso too far forward.
The ultimate core exercise.
Movement: none, just hold a plank position for a while…
- Shoulders above the elbows
- Keep your eyes looking down
- Elbow form a 90 degree angle
- Keep your core engaged and your body aligned
- Back flat
- Gluts tight
3/ Side plank
A good way to train your obliques ( “side abs” ) and your back core.
Movement: none, just hold the side plank position for a while…
- Body aligned from head to toe
- Back straight
- Elbows beneath the shoulders
- Hips and knee off the floor
- Core engaged
- Neck and head relaxed.
4/ Glut Bridge
Excellent exercise to firm up your butt and strengthen your core.
Movement: lay back on the floor, arms to the side, knees bent, and heels on the ground. Lift your hips off the ground until knees, hips, and shoulders are in a straight line.
- Squeeze your gluts (butt) on the top
- Rest your head on the floor during all the motion
- Push through your heels
- Keep your core engaged and your back straight
5/ Push up
Push-ups are great exercises to build up your upper body. They are perfect to tone up your arms.
Movement: In a plank position, lower your chest down by flexing your elbows. You should almost touch the floor, pause, and push your body back up.
- Arms shoulder-width apart
- Shoulders above the wrists
- Elbow pulled into your sides
- Head neutral
- Lower body locked into a plank position during all the motion
This routine is a full body workout, strengthening your core, upper and lower body. After repeating these 5 exercises at least twice a week during one month, your body will get stronger and fitter. Now, you just need to add a little touch of cardio and there you go! Training is like cuisine, it is a little mix of everything in the right portions.