Strength training is just as important as cardio and we find that we often neglect these exercises in our routines. If you’re new to strength training it’s important to start off with the basics and to increase your mobility before you start with the more complicated exercises. Once you master these five exercises you can start adding weight and you can do more advanced variations.
Bodyweight Squat
Many exercises are based on the squat, so you must learn how to do squats first. The starting position is with your feet hip-width apart. Push your butt back as if you’re sitting on a chair and bend your knees at a 90-degree angle towards the floor. To stand back up, push through your heels.
Pushup
We’ve been trying to get the hang of these since elementary school, but we just can’t quite get it. Start in a plank position and make sure your hands are directly under your shoulders. Tighten your core and bend your elbows towards the floor, making sure your elbow goes out no more than 45 degrees. Push back to the top and return to starting position. Trust us, this one will take time to master.
Static Lunge
This exercise will improve your hip mobility. Just stand with your feet hip-width apart and take a big step back with one foot, lowering your back foot toward the floor at a 90-degree angle. Put your weight onto your front foot to push yourself up to a standing position. To repeat the exercise bend your front knee and continue until you’ve reached the number of reps you wanted. Then switch to the other side.
Inverted Row
This will work your back and shoulders. Place a barbell in a rack at waist height and hold the barbell with both hands using an overhand grip and fully extending your arms. You should be in a straight, plank-like position. Pull your elbows back and bring your sternum toward the bar.
Forearm Plank
This plank helps build core strength, which will allow you to do better pushups and inverted rows. Get in plank position and bend your elbows below your shoulder. Your elbows and forearms should be on the mat. Extend your legs and flex your toes; make sure you’re bracing with your abs and squeezing your glutes. Start by holding for ten seconds and challenge yourself to hold for up to a minute.
