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Back to the Basics - Full Body Workout


Welcome to the newest episode of our "Weekend Workout Sorted" series! 


This time, in Episode 6, 'Back to the Basics,' we're embracing a full-body workout that uses foundational exercises to strengthen every major muscle group. 


What is the workout plan for this weekend:



Why This Workout Plan? 

'Back to the Basics', spotlights the efficacy of fundamental exercises like knee push ups, standard push ups, and squats. 


These basic movements are pivotal in building core strength, improving posture, enhancing joint mobility, and laying a solid fitness foundation.


By focusing on these exercises, the program aims to cultivate strength, endurance, and proper technique, making it an excellent starting point for beginners and a vital practice for seasoned athletes to maintain foundational fitness.


Workout Overview & Detailed Weekend Workout Plan


Equipment Needed: No Equipment

Time Required: 25-35 min. (without warm-up)

Level: Beginner with some experience to Advanced (if your current fitness level doesn't allow you to perform the required number of reps, simply reduce this number, but keep the same number of sets. 


Detailed Workout Plan:


1. Knee Pushups

Muscle: chest, shoulders and arms plus strengthening the muscles of the core.

Sets/Reps: 6 sets, 8-12 reps


2. Standard Push Ups

Muscle: As above

Sets/Reps: 4 sets, 8-10 reps


3. Squats

Muscle: quadriceps, glutes, and core muscles

Sets/Reps: 6 sets, 8-12 reps


Each exercise is strategically chosen to ensure a balanced workout that efficiently challenges each major muscle group.



How-to Perform Each Exercise?


1. Knee Pushups


Setup: Beggin on your knees with hands placed on the ground shoulder-width apart, aligning your shoulders directly above your hands.


Execution: Lower your upper body to the ground, bending at the elbows, until your chest nearly touches the floor, then push back up to the starting position.


Key Points: Keep your body straight from knees to head, engage your core throughout the movement, and ensure your elbows are bending backwards, not flaring out.


2. Standard Push Ups


Setup: Start in a plank position with hands flat on the ground, directly under your shoulders, and feet together.


Execution: Lower your body until your chest nearly touches the floor, then push back up to the starting position.


Key Points: Keep your body in a straight line from head to heels, engage your core, and avoid letting your hips sag or lift too high.


3. Squats


Setup: Stand with feet hip-width apart, toes pointing slightly outwards.


Execution: Bend your knees and hips to lower your body as if sitting in a chair, then return to the starting position.


Key Points: Keep your weight in your heels, back straight, and chest lifted throughout the movement, ensuring your knees don’t go beyond your toes.


Key Tips for Maximising Your Workout


Always Warm-Up: Jumpstart your session with a 5-10 minute warm-up to prevent injuries and boost performance. Light cardio and dynamic stretches get your heart pumping and muscles ready for the workout ahead, ensuring a safer and more effective session.




Watch my YouTube Warm-Up video HERE


Maintain Consistent Form: Keep your movements controlled to target the right muscle groups effectively. Good form is key to maximising benefits and preventing injuries.


Proper Breathing: Remember to breathe in during the relaxation phase and out during the exertion phase to support your movements.


Listen to Your Body: Pay attention to what your body is telling you. Adjust the intensity and take rests as needed. Pushing through pain is not beneficial.


Stay Hydrated: Drink water before, during, and after your workout.


Feedback and Future Episodes

We hope you find today's full-body workout challenging and rewarding.


Your feedback is incredibly valuable to us at Workout51, as it helps us tailor our future workouts to better meet your needs and preferences.


Share your thoughts HERE or please take a moment to respond to the poll below:


How difficult was today's workout?

  • 0%Too easy

  • 0%Just right

  • 0%Too challenging



Closing Thoughts

As we conclude this "Back to the Basics" workout, remember that mastering fundamental exercises like knee push-ups, standard push-ups, and squats lays the groundwork for all advanced training.


These core movements build a solid fitness foundation, enhancing strength, stability, and endurance.


Stay committed to these basics, and you'll pave the way for more complex routines, ensuring continuous progress and development in your fitness journey.


Stay strong, stay young, and remember: the best is yet to come.


Warmly,

Dan



P.S. Next Saturday, we'll explore another set of movements to keep your routine fresh and engaging -we're just getting started, and there’s plenty more to come!


 

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