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Back to Basics: Never Miss a Workout!

Updated: Aug 15, 2020


Photo from Unsplash


A few weeks ago, Healtheneo released an article talking all about Yoga (check it out if you haven't yet), but we have received feedback that not all of you are yoga enthusiasts or interested in it, and so we want to spice it up a bit for all the beginners out there.


It's no secret that exercising is not just for our physical health, but it also has the capability to improve the state of our mental health. Especially now that we are in the middle of a worldwide pandemic, and under MECQ, this should push us more to put 'Workout!' on our To-Do lists, and cross it out before the day ends.


Even though we are back in lockdown, the demands of work or school can make us feel that working out would take a lot of time from the tasks that we need to do, so this is why for this article, we decided to give you a simple and quick 3-workout routine that you can easily tuck in between your busy schedules.


So turn your workout music up and let's get started!


1. Squats


According to Healthline, squats is a workout that focuses on training your strength since in order to do it, you must use your upper and lower body simultaneously.


Squats are a perfect addition to your workouts because it can help you boost your exercise performance, decrease the risk of an injury, and keep your body ready for movement all through out the day.


If you are a beginner, here is a very quick tutorial on how to do your squats correctly.

1) Take a wide stance (about shoulder-width apart)
2) Put your hands out in front of you for balance
3) Sit back as if you are sitting in a chair, keeping your feet flat on the ground and your knees behind your toes.
4) As you are sitting back, keep your chest up and your head looking forward.

If the first video went by too fast, here's a more detailed step by step guide into what your squats should look like.

Target Muscle: Quadriceps, hamstrings, glutes, abdominals, and calves
Repetitions: 12
Sets: 3
Rest In-between Sets: 1 minute

2. Sit ups


Sits ups are done by lying on your back and lifting your torso, which works your abdominal muscles. This workout uses your body weight to strengthen and tone your core. It also promotes good posture by using your lower back and gluteal muscles.


This is a great video for people, not necessarily for beginners, but those who want to check their form while doing sit ups. She also includes a variety of sit ups to those who want a more challenging routine.

Target Muscle: Rectus abdominis, transverse abdominis, obliques, hip flexors, chest, neck, lower back, gluteal muscles
Repetitions: 12
Sets: 3
Rest In-between Sets: 1 Minute

3. Push Ups


Healthline states that the traditional push ups are good for people who want to build strength in their upper bodies because it works the shoulders, triceps, and pectoral muscles. This can also build strength in the lower back and core, if done with proper form.


If you are particularly looking for ways to build your strength and you do not have gym equipment at home, push ups are one way to do it. When done regularly, you will start to notice getting much stronger in your upper body.


This video will teach you the step by step guide on how to progress from kneeling push ups to the full push up. If you are still struggling with the full push up, you can watch this video.


Now, if you still can't do your full push ups, worry no more! You can try this, another variation of a push up that will get your upper body going.

And if you are not a beginner but would like some reminders on the proper form of doing the perfect push up, check out this video:

Target Muscle: Chest, shoulders, triceps, abdominals, “wing” muscles
Repetitions: 10
Sets: 3
Rest In-between Sets: 1 minute

With this quick and easy routine, you can create a space in your day to day life wherein you are giving your full attention to your body, and even your mind. We hope this article can inspire you to get up and start our journey towards a healthier life!

Sources:


Bowling, N. (2019, May 11). What Muscles Do Pushups Work? Healthline. https://www.healthline.com/health/fitness-exercise/muscles-worked-push-ups


Chertoff, J. (2019, May 23). What Muscles Do Squats Work? Healthline. https://www.healthline.com/health/exercise-fitness/what-muscles-do-squats-work


Cronkleton, E. (2019, May 23). 9 Benefits of Sit-Ups and How to Do Them. Healthline. https://www.healthline.com/health/sit-ups-benefits#benefits

Squats


Bubnis, D. (2019, September 11). 7 Benefits of Doing Squats and Variations to Try. Retrieved from https://www.healthline.com/health/exercise-fitness/squats-benefits#muscles-worked


Bowflex. (2016, August 31). Squats For Beginners: How to do a Squat Correctly. Retrieved from https://www.youtube.com/watch?v=aclHkVaku9U

Athlean-XX for Women. (2018, April 26). How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE. Retrieved from https://www.youtube.com/watch?v=otzWCWpuW-A


Sit Ups


Bubnis, D. (2019, May 23). 9 Benefits of Sit-Ups and How to Do Them. Retrieved from https://www.healthline.com/health/sit-ups-benefits


Livestrong.com (2009, April 5). How to Do a Sit Up. Retrieved from https://www.youtube.com/watch?v=1fbU_MkV7NE

Push Ups


Bubnis, D. (2020, May 29). What Are the Benefits and Risks of Doing Daily Pushups?. Retrieved from https://www.healthline.com/health/fitness-exercise/pushups-everyday


Bowflex. (2016, December 7). Push-ups for Beginners: Where to Start and How to Build Up. Retrieved from: https://www.youtube.com/watch?v=Pkj8LLRsoDw


Get Exercise Confident. (2015, July 25). Kneeling Push Up: how to do it perfectly and the three most common mistakes. Retrieved from https://www.youtube.com/watch?v=utzhPQuXWcA

calisthenicmovement. (2016, June 16). The Perfect Push Up | Do it right!. Retrieved from https://www.youtube.com/watch?v=IODxDxX7oi4



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