Get Strong - Beginner #2

Treenin hyödyt

This is a great beginner strength workout with basic exercises that also shows modifications. Suits you that is new to training, back from injury, pregnant etc.

Mitä sinun pitää tehdä

Push ups: 3 kierros - 10 toistoa
Air squats: 3 kierros - 10 toistoa
Glute bridge: 3 kierros - 10 toistoa
Back extensions: 3 kierros - 10 toistoa

3 kertaa

Miten teet sen

Push up on knees 8-10 reps
Air squats 8-10 reps
Glute bridge 8-10 reps
Back extensions 8-10 reps

Run this 3 times, pause between each exercise and between the sets.

Sanasto

Yksityiskohtaiset ohjeet

Air squats

Air squats are also known as bodyweight squats, and targets your thighs and your glutes. While regular squats use weights, air squats are done using your own body weight.

Back extensions

All kinds of back extensions should be done slowly and controlled. Avoid rapid movements as this can lead to injury.

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.

Push ups

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.