Commence your strength training journey with a four-move bodyweight workout, as suggested by an accomplished strength coach.
Looking to start your strength training journey? Aleksander Saks, an NSCA-certified strength and conditioning specialist and online coach with a bachelor's degree in sports and exercise science, presents a four-move bodyweight workout that's perfect for beginners.
The Workout
The workout consists of squats, push-ups, alternating lunges, and planks. Here's a closer look at each exercise:
- Squats: Stand upright, push hips back, bend knees to lower yourself towards the ground, and then drive through the feet to return to the starting position.
- Push-ups: Start in a high plank position, brace the core, bend elbows to lower the chest and hips towards the floor, and then push through the hands to return to the starting position.
- Alternating Lunges: Stand upright, step one foot forward and lower the knee towards the ground, then return to the starting position and repeat with the other leg.
- Planks: Hold a position where the body forms a straight line from the head to the heels, with the weight distributed between the hands and toes, and hold the position for 20-60 seconds.
Upgrading the Workout
To add an extra challenge, Saks recommends swapping squats for 8-10 goblet squats. The workout is a circuit and should be performed for three rounds.
Modifying the Plank
For those who find the plank too challenging, Saks suggests dropping the knees to the floor to modify the exercise.
Expanding the Workout
To expand the workout, consider adding 10 repetitions of Russian twists on each side and 8-10 repetitions of a back-strengthening exercise like the dumbbell bent-over row.
Remember, consistency is key when starting a new workout routine. Take your time, and don't be afraid to modify exercises to suit your ability level. Happy lifting!
