"These exercises are a great start for someone who wants an effective full-body workout, and they could be performed in a circuit format, repeated three to four times for a preferred amount of reps or time. If you want to build strength and muscle, you’ll need a little more – having more equipment and hiring a trainer will do the trick. The trainer will have the knowledge and expertise to guide you through a thoughtfully programmed workout to help you achieve your goals.”
Bulgarian Split Squat
These build glute and quad strength and promote pelvic floor health. To set up, you’ll need a bench, chair, or any elevated surface. With your feet hip-width apart, place your rear foot on a bench. Your feet should be approximately three feet apart. Lower your hips toward the floor so that your rear knee comes close to the floor. Drive through your front heel to return to the starting position, and repeat. To make the work more challenging, add a weight. Hold the weight on the opposite side of the working leg; this promotes internal rotation of the hips and allows the pelvic floor to function properly.
Overhead Shoulder Press
This is an essential functional exercise that increases overhead strength while building shoulder stability and core stability. Using one or two weights, you’ll bring the weights into a rack position at your shoulders. From here, with your feet about shoulder-distance apart, you’ll brace your core and extend the arms, reaching the weights to full extension overhead. Control the weights back down and repeat for reps. For an added bonus and stability challenge, you can stand on one leg when performing the overhead press to challenge the standing leg.
Copenhagen Side Plank
This core exercise targets the hip adductors and obliques while improving shoulder stability. Set up next to a box, bench, or chair, and place your elbow under your shoulder with your knee or foot on the bench. From here, brace your core and adductors to lift your hip off of the floor, creating a straight line with the body. Hold this pose for 10-30 seconds. For more of a challenge, squeeze your bottom leg up to meet your top leg for reps.
Lawnmower Row
This exercise targets the muscles of the back. The added rotation brings the lats and obliques on board – a real bonus. Stand in a staggered stance with one foot forward and one foot back. Start with one hand supporting you on a bench or place the forearm on the leg. Extend the arm holding the weight toward the ground and pull your elbow back toward your rib as you rotate your torso like you’re pulling a lawnmower starter cord. Control the weight back down adding a bit of a rotation as you reach towards the ground.
Push Up
This classic body weight exercise targets upper body and core strength. Start in plank with your hands on the floor. Shoulders, hips, and knees should form a straight line from your head to your heels. While keeping your body in a straight line, you’ll lower yourself down to your end range of motion and push back up into a plank. If you’re having difficulty maintaining a good plank position with your hands on the floor, place your hands on a bench, chair, or another elevated surface to make the move more doable.
