Best Simple 8 Exercises That will Boost your Body and Energy
Sharon Monticello
Sharon Monticello is native to one of California's most picturesque areas— Petaluma, nestled in the heart of wine country, has been home to Sharon's...
Sharon Monticello is native to one of California's most picturesque areas— Petaluma, nestled in the heart of wine country, has been home to Sharon's...
Since the pandemic, the living room is the new home gym. And because of that, easy at-home workouts are on everybody’s minds. One surefire way to attack your fitness regimen effectively is to keep the fuss to a minimum and stick with the basics.
Lunges
Challenging your balance is an important part of a well-rounded exercise routine. Lunges promote functional movement, while also increase strength in your legs and glutes.
Here are the steps:
- Start by standing with your feet shoulder-width apart and arms down at your sides.
- Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
- Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
- Complete 10 reps for 3 sets.
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Pushups
Are you familiar with “Drop and give me 20!”? Pushups are one of the most basic, yet effective, body weight moves you can perform because of the number of muscles that are recruited to perform them.
Here are the steps:
- Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
- Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
- Complete 3 sets of as many reps as possible.
You can modify this exercise if you're having difficulty doing the standard pushup with good form. Drop down to a modified stance on your knees and you’ll still reap many of the benefits from this exercise while building strength.
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Squats
Squats increase your core strength, as well as flexibility in your lower back and hips. Some of the largest muscles in the body are engaged and they also pack a major punch in terms of calories burned.
Here are the steps:
- Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
- Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
- Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
- Complete 3 sets of 20 reps.
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Standing overhead dumbbell presses
A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core. It is one of the compound exercises, which utilize multiple joints and muscles.
Equipment: 10-pound dumbbells
- Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
- Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
- After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
4. Complete 3 sets of 12 reps.
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Dumbbell rows
If you want to make your back look killer in that dress, dumbbell rows are also perfect compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
Equipment: 10-pound dumbbells
- Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
- Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
- Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
- Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.
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Burpees
Are you up for the challenge? Burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
Here are the steps:
- Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
- With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
- Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
- Stand up straight, bringing your arms above your head and jump.
- This is one rep. Complete 3 sets of 10 reps as a beginner.
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Planks
One of the effective way to target both your abdominal muscles and your whole body is by doing planks. Planking stabilizes your core without straining your back.
Here are the steps:
- Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
- Keep your chin slightly tucked and your gaze just in front of your hands.
- Take deep controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes and quads are all engaged.
- Complete 2-3 sets of 30 second holds to start.
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Glute bridge
The glute bridge effectively works for your entire posterior chain, which isn’t only good for you, but it will make your booty look perkier as well.
Here are the steps:
- Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
- Push through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
- Take a pause 1–2 seconds at the top and return to the starting position.
- Complete 10–12 reps for 3 sets.
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