We are 6 days into the new year and so far so good. The festivities have died down, folks have gone back to work and most importantly we have all put down our new year resolutions. Research shows that 95% of New Year's Resolutions are fitness related, but after just 3 months, only 10% of people think their resolution will last. This is of course attributed to the fact that most of us set up goals but lack the systems that will reach the goals. Life also happens, you lose your job, you get more work or lose a loved one which can take away the motivation needed to be fit.
At Board Gains our number one priority is to ensure that our community not only stays fit but maintains it all year long. We are committed to ensuring that by the end of the year, all our members will have exceptionally exceeded and reached their fitness goals.
Since we are still in the thick of the pandemic and with rising cases of different variants of the Covid-19 home workouts will have to be done for now until it is safe to go to the gym. With the following home workouts and consistency , we guarantee that at the end of 2022 your fitness reviews will be top notch. Let us begin shall we?
Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. This circuit should take about 15 minutes — a great beginner routine.
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.
- Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
- Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
- Slowly return to the starting position and repeat.
Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.
- Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
- Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
- Push up through your heels and return to the starting position.
A beginner-style pushup, this move will help you build strength before attempting a standard pushup.
- Get into a high plank position from your knees.
- Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
- Push back up to start.
Hit your quads, hamstrings, and glutes with a stationary lunge.
- Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
- Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
- Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.
Plank to Downward Dog
This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?
- Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
- Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
- Hold here for a second, then return to the plank. Repeat.
Side-lying hip abduction
For most of us who work remotely, we are guilty of sitting the whole day without making any movements and this workout is for you. Counteracting that with hip-targeting movements will be very beneficial.
- Lie on your left side, with your left leg straight, right leg straight, and right foot resting on the ground.
- Lift your right leg up, maintaining the position of your body. Make sure your hips don’t open up.
- Return to the start position. Repeat for the desired number of reps, then do the other side.