In this post I’m introducing 3 simple moves that will strengthen your core, hamstrings, the 4th move, deep squat as the staple routine.
Plank Shoulder Touch
Also known as Straight-arm Plank with Shoulder Touch
Rep: 20
- Beginner may start on flat weight bench.
- Start in straight-arm plank.
- Get into a push-up position on the floor/ bench with arms directly beneath your shoulders and hips forming a straight line from your shoulders to your feet.
- Remaining as stable as possible, lift one hand off the floor and touch the front of the opposite shoulder. Place hand gently back on the floor/ bench.
- Do 20 reps.
Lunges
I am demonstrating back step lunges in the video. Lunges are the best butt exercise. Muscles worked includes glutes, hamstrings, quadriceps. Stay focus, control your muscles to improve balancing and feel your glute muscles working.
Rep: Alternate sides, start with 20 reps (i.e. 10 reps per side).
- Start with standing up position.
- Take a large step back with right foot and land with your toes curled under.
- Lower your body until your right knee is at a 90-degree angle.
- Push yourself upwards with your right foot.
- Repeat above with left foot.
- Do 20 reps (10 each side).
Plank Knee to Elbow
I am demonstrating Plank Knee to Opposite Elbow in the video. muscles worked includes Glutes & Abs.
Rep: 10 reps (i.e. 5 each side)
- Lay face down on the ground with extended legs.
- Point your toes while you place your hands beneath your shoulders.
- Push yourself up into the plank position.
- Maintaining a tight core and flat back, bring your left knee to your right elbow.
- Pause and slowly return each to the starting point.
- Repeat with the other side and keep alternating.
Deep Squats
Deep squat is my staple routine and I’ve include it in TR90 Workout Plan for Week 1, I would recommend adding reps each week and you may start doing squats with weights to provide additional work for the muscles. Deep squats can be performed with dumbbells, such as goblet squats.
Dumbbell Squats / Goblet Squats
This is me when I started out strength training and 2 months later, doing squats with dumbbells. I am pretty happy with the result after 2 months of training, I weighed the same but I’m more toned physically and it is noticeable via naked eyes.
Complete the whole of the above to consider completing one set, perform 3 sets each session. Execute at least one session a day, everyday.
Additional References / Resources:
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