If you’re brand new to exercise and not sure where to start, you’re not alone! The amount of information out there can be confusing! You don’t need a gym or any fancy equipment to begin. In fact, you can get stronger starting right at home with a few simple movements. We have a guide to getting fit without cardio that includes a full week of workouts. You can grab a copy for free. But if you’re just starting out and want a simple workout to get you started, here’s a quick workout that you won’t need any equipment for.
You’re going to do:
- 10 squats
- 10 glute bridges
- Plank hold
- 5-10 push ups
Repeat for 2-4 rounds depending on how you feel.
This workout covers most of the primary movement patterns. These primary movement patterns are what we want to practice in order to be strong in every day life. Let’s talk about how to do each movement.
Squats
- Stand with your feet about hip width or a little wider apart.
- Lower your body by bending at the knees and hinging at the hips at the same time. Allow your knees to move forward in line with your toes, and try to keep your chest up.
- Lower as far as you can without pain.
- Push through your legs to stand back up.
- Make sure your whole foot stays touching the ground the whole time.
- If you need a little support, you can put a chair, box, or something else behind yourself and sit towards it. You can also use something to assist yourself up from the bottom position of your squat. In the gym, we often use hanging rings, or the sides of the rig for this, but a table or any sturdy surface can be used to help yourself up.
Glute Bridge
- Lay on your back on the ground.
- Bring your feet to touch the ground, so your knees are pointed up to the sky.
- Take a small tuck of your tail and feel your abs activate.
- Press through your feet to lift your hips up. Feel your glutes squeeze at the top.
- Lower back down with control.
Plank Hold
- A plank is all about holding your body in a strong line using your core.
- Start on an incline (like a desk or chair) to make it more accessible.
- Place your hands on the surface and step your feet back until your body forms a long line.
- Brace your core, squeeze your glutes and thighs, and hold as long as you can.
Modifications: You can also do planks on your elbows, knees, or even against a wall.
Push ups
- Like planks, there are a lot of ways to vary a push up to make it work for you.
- If you’re brand new to exercising, start by bringing your hands to the wall at about shoulder height. Step your feet away a few feet.
- Use your upper body to lower yourself towards the wall, and then push yourself away.
- As you get stronger in this movement, lower your hands towards the ground to a counter, a bench, or eventually the ground.
Starting something new can be intimidating. This is your reminder that simple movements are enough. With consistency, these exercises (or the ones in our free guide!) will help you build strength, confidence, and momentum.
