Get Fit - Beginner #2

Glute brigde is one of the most effective exercises to shape and strengthen the gluteal muscles. The exercise is also good as injury prevention as a strong back helps to stabilize the hips and reduce the strain in the lower back.

Jack knife sit ups are a great low-impact exercise for strengthening abdominal muscles. Jack knife sit ups is a really challenging workout, but the basics are easy to master.

Lunges is a strength exercise that trains the front and back of the thighs, as well as the glutes. Lunges are perfect for beginners.

The push press is an exercise for training your shoulders and explosiveness. It develops upper-body strength, conditions the rotator cuff and works your abs as you hold the weight in the overhead position. It is a good movement for building shoulder strength and volume as the use of full-body momentum allows you to handle more weight than the strict shoulder press, but it isn’t quite as technical or tricky to master as the full-fledged push-jerk.

The push up is one of the most popular bodyweight exercises. You lay down on your stomach in a plank position and press yourself up with your chest and arms. It is effective in working your chest, core, triceps and shoulders. This exercise can be done in many variations to target different muscles to a bigger or lesser degree.

There are many variations of the squat, and you can do them with or without external load. Squats in all variations are great exercise for the whole body. The main benefit of squats is building your leg muscles, it´s one of the best exercises for building strength in your glutes/hamstrings.