Hey Guys,
Here’s part 2 which has exercises that requires no actual gym equipment. You can use some equipment if you’d like though!
Squat
Can you guess what exercise you’ll be doing for this one?
Correct! For squatting you will be doing squats. Intuitive! I like it!
Start with your legs hip width apart or slightly wider. Toes will face forward.As you continue to progress in your fitness journey, you will find out that your stance can change from what I am setting here. I’m suggesting my feet placement as this for now because it is easier to see if your knees are tracking over your feet this way.
You can use my arms, put both arms forward and parallel to the ground, or you can put them on your hips.
From standing, you are going to break your hips back like you are going to sit in a chair.
Most of your weight is going to be in your heels, but keep your toes down.
Squeeze your glutes, sit back as far as you can while maintaining your balance.
Once you sit as far as you can, squeeze your glutes more and push down through your heels to come up. Again, keep your toes down.
Tips:
Make sure you your upper body stays straight, lower back neutral. Neutral is the same position your back is while you are standing up straight….eh more or less. We will talk about that when we get to gait.
Your knees want to be in line with your feet. It’s like your legs are columns for a building. They shouldn’t collapse towards each other or away.
To help your knees stay in line, think about trying to rip the floor between your feet apart.
Keep your head in line with your spine. I did not do the best job of that in the photo when I’m looking forward. This is better depicted in my “hinge photo” below.
Hinge
This is a Bench(we are using a chair) Hip Hinge. They will put you well on your way to doing more hinge moves like deadlifts.
Take a chair and stand up with your shins right next to the edge, as seen in this photo. Stand up straight, with your feet hip width apart with your toes pointed straight forward.
Keep your arms crossed on your chest.
Slightly bend your knees, and with your back straight in a neutral position, bend forward as far as you can. The chair is there to keep your legs in place and not move your knees forward.
When you are as far as you can go, push down through your heels and squeeze your glutes to come up.
Tips:
Keep your abdominals tight.
You may feel this in your back, but only because you are using those muscles to help stabilize your upper body. You shouldn’t be using your back to come up. This is a leg focused exercise. Keep your head in line with your spine.
Lunge
We are going to do Reverse Lunges. That means we are stepping back instead of forward. We are stepping back instead of forward because it is easier to keep your knee from passing your toe.
Stand up straight with your feet together, core engaged, and hands on your waist.
Take a big step back to where your back leg is straight.
Hold the position for a moment and step the right foot back in.
Repeat with the other side.
Tips:
Your aiming for your front knee to be right above your ankle when you lunge. Your knee should not surpass your toe or be behind your ankle.
Stabilize through your core and pull up through the top of your head. You should not be tilting from side to side as you lunge.
Pushing
Push ups are an exercise we all know and love…like…or maybe hate. Regardless, they are a great exercise for your arms and chest. Actually, it’s great for your whole body.
Start in a plank position. Make a straight line from your feet to the top of your head. Shoulders should be right above your wrists. Core tight.
Keeping the rest of your body still, bend your elbows out to the side, aiming for a 90 degree angle. Breathe in.
Breathe out and push up your body to straighten your arms.
Tips:
Push ups can be difficult. You can start doing them on an incline. You can actually start against a wall, a table, steps like in the photo, etc.
Your hold body should be engaged. Squeeze your legs together. Tuck your hips just a little. Core tight!
Pulling
This is a Squatted Row. Grab a towel and find a sturdy pole or gate.
Slip the towel through the pole, and grip each end securely.
Sit back and straighten your arms. Engage your back between your shoulder blades to keep your shoulders back.
Now send your elbows straight back basically brushing the sides of your body with your elbows. Squeeze your back muscles to do this.
Slowly straighten your arms back to your original seated position.
Tips:
Just like a squat, make sure your knees are in line with your feet about hip width apart.
Rotational(twist)
This is a Wood Chop!
Start with your feet a little wider than shoulder width apart.
Stand tall with your hands clasped together arms bent with your elbows touching your torso and thumbs against your right shoulder.
Squat and bend your upper body to the left. Arms straighten and reach out to the outside of the left knee.
Come back up to starting position.
Switch sides.
Tips:
Keep your knees equal on both legs and remember to track them over your toes.
Keep your abs tight. Exhale as you bend. Inhale on the way up.
Gait into Weighted Carry
At the gym, I do kettlebell walks, but if you don’t have a kb, you can use a water bottle. You can use a bag and fill it with as much weight as you want as well. The goal is so walk with good posture while one side of your body is loaded with weights.
Tips:
Use a mirror or reflection off a window if you have it to check your posture.
Engage your abs.
Do not overcompensate and lean over to the opposite side.
Make sure your shoulders are engaged and that your loaded shoulder isn’t being dragged down by weight.
If you cannot hold good posture, lessen the amount of weight.
That’s all my loves! Thank you for reading, and I hope this was helpful. Let me know!
