I think it’s no secret – I love to mix up things in my workouts. I love new moves, new workout styles, new equipment…pretty much anything you can throw my way, I would feel excited to try. As much as I believe in variety within workouts, I also believe in the basics.
Certain moves and exercises have lasted for years and formed the backbone of workout programs over and over for one big reason. They work. They target the body and give you a lot of bang for your “fitness buck”, so to speak. The Basics. The singular moves that if I could only pick one exercise per body area to do for all time, that I would choose without a second thought. They. Work.
So, I thought we could work those basic moves together in one full body workout. It may seem simple at first glance. After all, how could a workout day with only THREE exercises possibly do much of anything? Well, those reps add up. They add up fast. This workout may be called “Basics 101”, but it is far from easy!
For this workout, you will only complete the following 3 moves. One to challenge the lower body; one to work the upper body; and one to strengthen the core.
- Squats: either Barbell or Dumbbell
- Push – Ups: either on your knees or toes or on a decline for greater challenge
- Planks: either elbow, straight arm, or on your knees if needed
For the squats and push-ups, you will complete 10 Sets of 10 Reps for each exercise – a total of 100 Reps per exercise. For the plank, you will complete 10 sets of either a 1 minute plank or holding until failure.
You can do it in a circuit format – doing a set of squats then moving directly to a set of push-ups and right into a minute of planking before resting and repeating – or as straight sets by completing a set of squats, resting for 60 seconds, and moving to the next set of squats (repeating until completed for all sets) before moving to the push-ups or planks.
Rest adequately between sets. Use appropriate weight and adjust as needed as you go through the workout. If you are new to strength training or feel your form suffering from the endurance style of this workout, complete less sets and build up to the full 10 set workout over time. Above all else, use proper form and listen to your body. You complete this workout at your own risk.
Your Turn – What are some of your favorite basic moves?