Basic Movement Patterns

 

 

Body Weight Squats:

Step 1: Stand upright facing forward with your feet shoulder width apart and toes pointing forward.

Step 2: Looking straight ahead, lower your hips as if you are sitting in an imaginary chair. The movement need to start with your hips, followed by bending your knees.

Step 3: Get to a deep squat position, ideally your hamstring or butt muscles in contact with your calf muscles and get a deep stretch at the bottom.

Step 4: From this low down position, thrust your hips forward and straighten your knees to get  back to top position as if you are about to explode. Keep your chest up, eyes facing forward and arms by your sides.

Note: If you are struggling to perform a body weight squat, put a chair or bench behind you so as you squat you can sit down onto the chair.

Modified Wall Push ups:


Step 1: Stand about 1 to 2 feet from a wall, lean forward and place your hands on the wall

Step 2: With your abs contracted, making sure your hips are in line with your shoulders and ankles, slowly bend your elbows allowing your chest to come closer to the wall.

Step 3:  When your arms are fully flexed and your chest is nearly touching the wall slowly extend your arms pushing your body away from the wall.

Note: Make sure to always keep your abs contracted and keep your ankles, hips and shoulders all aligned.

 

 

Body Weight Lunges: 

 Step 1: Stand tall with your feet about shoulder width apart and arms relaxed by your side.

Step 2: Take a long step forward with one leg landing heel first. Drop the back leg so the knee nearly touches off the floor making sure the front knee does not go over the toes. If you need extra support put your hands onto the front knee to help with balance.

Step 3: Push off your back leg to return to a standing position.

Step 4: Repeat on the opposite leg.

 

 

 

Hamstring Bridge:

Step 1: Lie on the floor flat on your back with your knees bent and abs braced.

Step 2: Push through your heels to raise your hips into the air keeping your hands flat on the floor for support.

Step 3: Hold that position for allotted time and return to starting position.

 

 

Bicep Curl to press:

Step 1: Stand tall with your feet about shoulder width apart and arms relaxed by your side.

Step 2: Slowly flex your arm and bring the weights towards the shoulder (bicep curl)

Step 3: When you have reached the top of the bicep curl, push your arms straight into the air extending your arms over your head (shoulder press)

Step 4: Slowly bring the arms back to the shoulders, then back down to the hips and start the movement again.

 

 

 

Body Weight Lunge With a Twist:

 

 

 

 

 

 

 

 

 

Step 1: Stand tall with your feet about shoulder width apart and arms in front in line with shoulders.

Step 2: Take a long step forward with one leg landing heel first. Drop the back leg so the knee nearly touches off the floor making sure the front knee does not go over the toes.

Step 3: Slowly twist your body from the hips bringing the hands and arms over the front leg. This movement requires a lot of balance so do not rush into it!

Step 4: Twist back so that your arms are in front still in line with the shoulders.

 Step 5: Repeat on the opposite leg.

 

 

Bicycle legs / Bicycle Crunch:

 

 

 

 

 

 

Step 1: Lie on your back with you feet straight out and hands on the floor.

Step 2: Lift your legs about 6 inches off the ground

Step 3: From this position slowly bring your knee in towards your chest and then slowly back to the starting position

Step 4: Repeat on the other side and then keep repeating for the desired reps resting if required.

 

 

Mountain Climber:

 

 

 

 

 

 

 

 

Step 1: Start in a push up position. Hands in line with your shoulders and on your toes making sure that your body is in a straight line. I.e Your Shoulders, hips and ankles are all in a line.

Step 2: Slowly bring your right leg towards your right elbow as far as it will go. When you cannot bring your knee in any further slowly bring it back to the starting position.

Step 3: Repeat on the left leg.
Make sure that when you are completing this movement you try not to raise or your hips too much. Doing this will reduce the effectiveness of the exercise.

Scissor Kicks: 

 

Step 1: Lie on your back with you feet straight out and hands on the floor.

Step 2: Lift your legs about 6 inches off the ground

Step 3: Slowly cross your left foot over your right and then cross the right foot over the left.

Step 4: Repeat for the allocated time or reps.

 

 

 

 

 

Plank: 

 

 

 

 

 

 

Step 1: Lie flat on the ground on your elbows and toes pointed towards the floor.

Step 2: Slowly raise your hips so that your shoulders, hips and ankles are all in a straight line.

Step 3: Hold this position for the allocated time.

As your abs begin to get tired be sure that you do not drop or raise the hips so that they are not in line with your shoulders or ankles. Doing this will reduce the effectiveness of the drill.

 

 

 

 

 

To complete a burpee,
Step 1) From a standing position drop your hands to the floor

Step 2) Then kick your legs back so your in a pushup position,

Step 3) Return your legs to the starting point as quick as possible

Step 4) From this position jump as high as you can

5) Repeat

 

 

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