Goal Oriented: Want to workout but wondering where to begin? Ten exercises to help you get started!

13 May 11:15 am

Goal Oriented: Want to workout but wondering where to begin? Ten exercises to help you get started!

By By Kevin Miller

 

When it comes to training one of the hardest things for people to decide on is what exercises should they include in their program. For example, if you do a search on the internet for exercises for fat loss you will come across thousands of videos. Some of these coaches may guarantee that if you do their program you will see results over night, while others may stress the importance of starting with the basics and progressing to more advanced exercises. This week I have put together ten exercises that depending on your fitness level you can start today.

I have broken down the exercises into two categories for you to choose from.

Group one is for beginners. It’s very common for people to be confused as to where to start when it comes to strength training. The five beginner exercises that I have included will ensure that you are working on a solid foundation for you to build upon. The key to performing these exercises is to start slow and always focus on proper form. As a coach I always stress the importance of mastering the basics so if you are new to training start with the beginner series.

The second set of exercises (group 2) is geared more towards intermediate lifters. These five exercises are perfect if you have built a solid foundation and have already mastered the five beginner exercises. These exercises can help improve your overall power, endurance, speed, strength and mobility. As I stated above, it’s critical that you use perfect form when performing these exercises and if you experience any pain you should stop immediately.

Before I share these videos in order for you to view each one you must click on the link and you will be taken to a separate webpage. It’s there where you can view each clip. Underneath each exercise I have included a coaching cue that will help you when you perform the exercise.  These are the same cues that I give to the athletes that I work with.

Let’s get started!

Five Beginner Exercises

1.       Push up (regular)

Coaching cue: Maintain a flat back, chin tucked and keep your elbows in.

2.       Front plank

Coaching cue: Maintain a flat back, squeeze your glutes and the weight is on your forearms not your elbows.

3.       Bilateral hip hinge w/ PVC

Coaching cue:  Place the PVC so it is in contact with your head, upper back and lower back as you “hinge” at your hips. Do not round your back.

Note: This looks like a simple exercise but most people are unable to do this exercise correctly. If you are able to learn this movement properly this will open up so many opportunities in terms of strength training.

4.       Body weight squat

Coaching cue: Drive your knees out, sit your hips back, chest up and chin tucked. Also, brace your abdominals as you lower down and exhale at the top while you squeeze your glutes at the top.

5.       Supine glute bridge two legs

Coaching cue: Drive your heels through the ground as you rise up and squeeze your glutes.

Note: If you have a job where you sit most of the day this should be an exercise that you do daily. This exercise will build a strong foundation for future exercises.

Five Intermediate Exercises

1.       Stability ball roll outs

Coaching cue: Lead with your hips and keep your back flat.

2.       Trap bar deadlift (side view)

Coaching cue: Keep your chin tucked and drive with your legs as you stand up.

3.       One arm split stance DB row

Coaching cue: Keep your feet pointed straight ahead and your back flat.

4.       KB goblet squat

Coaching cue: Push your knees out, brace your abdominals and keep your chest up.

5.       KB Swing-Countdown (10-2-10)

Coaching cue: Hinge at your hips, keep your chin tucked and drive with your hips.

Note: If you are new to kettle bells than start slow wit this one. Instead of 10 reps start with five.  This is a lot harder than it looks. Do not let your back round during this movement.

When it comes to training, there are hundreds of exercises to choose from. There are several great coaches who are getting fantastic results with their athletes and clients. The ten exercises should be used as a guideline to help you get started.  Remember achieving optimal health is a way of life. Listen to your body and be smart with your training.

Good luck!

Have a question for strength coach Kevin Miller? Leave question in the comments portion below.