Total-Body Strength in 7 Simple Moves
Simple seven move full-body workout for beginners. It trains all your large muscle groups.
The workout is based on the classic muscle-building system that relies on repetitions. Depending which muscles are being targeted, you’ll do between 10 and 12 repetitions of each exercise. Complete all exercises one after the other. Start with 10 alternating lunges (5 per leg). Lunge with the left leg, then the right – or the other way around. Then move on to the next exercise. The last exercise is a holding exercise. Hold it for 30 seconds.
If the plank on your knees is too easy for you, you can do an elbow plank instead. If you need a short break between the different exercises, take it. After each round (7 exercises) take a break of up to 2 minutes. Repeat the circuit 3 times.
Always make sure that your exercise is clean and controlled and keep your body under tension.
Warm up well before you start training! Have fun with our workout.
This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn’t lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
Side Lying Hip Abductions [R]
This foodspring video shows you how to do side lying hip abductions (right side) correctly. This exercise works on your hip abductors, just as its name suggests. Lie on your left side with your legs straight. Stretch out your left arm on the floor and lay your head on it, while supporting your body with your right hand on the floor in front of you. Lift your right leg as high as you can. Make sure your feet stay parallel to each other.
Side Lying Hip Abductions [L]
This foodspring video shows you how to do side lying hip abductions (left side) correctly. This exercise works on your hip abductors, just as its name suggests. Lie on your right side with your legs straight. Stretch out your right arm on the floor and lay your head on it, while supporting your body with your left hand on the floor in front of you. Lift your left leg as high as you can. Make sure your feet stay parallel to each other.
This foodspring video shows you how to do thumbs ups correctly. This exercise works the backs of your shoulders and the lower back. Lay yourself on the floor on your belly. Straighten your arms out to the sides and make fists. Put your thumbs up. Now lift your upper body up off the floor and raise your arms as high as you can.
This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.
This foodspring video shows you how to do chest squeezes correctly. This exercise focuses on the pecs. Stand upright. Place your palms together in front of your chest. Slowly move your arms forwards and backwards, keeping your hands pressed together the whole time.
This foodspring video shows you how to do knee planks correctly. Knee planks are a great way to start with the plank for beginners who don’t yet have enough core strength for the classic version.Start in the same starting position as a plank, but leave your knees on the floor. Even though you’ve got your knees supporting you, stick to the same guidelines: Your elbows should be under your shoulders, your abs should be tight, and your glutes should keep tension to support your weight.