3 Sets of 10
Squatting is a movement which works the muscles of the back, quads, hamstrings, core, and calves. Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Then push yourself back to the starting position.
Sit ups are not only good for building core strength but for mobility as well. To do a sit-up, lie on your back and secure your feet. With your hands out in-front of you, raise your torso; then return to the starting position.
3 sets of 10
Push ups are beneficial for building upper body strength. Start in a high-plank position with palms just wider than shoulder-width, palms pressing into the floor and feet together. Engage quads and core as if holding a plank. Bend elbows back at 45-degree angles to lower entire body toward the floor, pausing when chest is just below elbow height. Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time.
3 Sets of 10
Not only are the major muscle groups of the legs activated during the exercise but lunges also improve your balance, core, and stabilization. Start your lunge with your feet directly under your hips. Take a large step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Push off front leg to rise back up to start, and repeat on the other side.
Start by planking for 30 seconds, then go up in time: 45 seconds, 60 seconds, 90 seconds... keep challenging yourself to hold the plank longer!
The Plank is a full-body exercise making it one of our go to exercises! It also helps to improve posture. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.