Learn the Basics
Start with core principles: proper form prevents injury and maximizes gains. Focus on bodyweight exercises targeting major muscle groups.
Key Concepts
- Progressive Overload: Gradually increase reps/time.
- Warm-up: 5-10 min marching, arm circles, dynamic stretches.
- Cool-down: Static stretches for worked muscles.
Essential Exercises
- Squat: Feet shoulder-width, lower as if sitting back.
- Push-up (knee variation): Core tight, elbows 45°.
- Plank: Hold forearm position, body straight.
- Lunge: Step forward, both knees 90°.
- Glute Bridge: Lie on back, lift hips.
Watch demos on FitnessBlender or YouTube. Practice each 3x10 reps with mirror check.
