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If you are new to any of these exercises, please start slow and easy. My goal is still to only do one push-up per day, although I typically do many more. It is fun to start by doing a comfortable number at first and observing the increase in how many reps you can complete as you grow stronger.
I recommend a single piece of equipment that will help you perform a few simple exercises with better form and ergonomics. A multi-grip pull-up bar will cost roughly $20 at many sporting goods stores. You can see this bar in use in the exercise images below.
This routine includes just a few full-body exercises. The exercises are all easy to learn, simple, and effective.
Air Squats: The first exercise on my list is a great way to strengthen your lower body, as air squats target your thighs, hamstrings, quadriceps, and glutes. Because balance is necessary, air squats also engage your core. Since this exercise requires no equipment or preparation, I recommend you do a few minutes of air squats a few times per day.
Use our tips for establishing new habits in order to make this a part of your routine. I typically do air squats during my morning break while I am making a coffee. This timing is perfect for me since air squats 60-90 minutes after eating will likely help you burn off extra calories. The video below demonstrates the proper form.
The remainder of these physical fitness exercises are ones I typically complete in the afternoon or evening. Doing these exercises in order takes 5-10 minutes total.
Pull-ups: I begin my nightly exercises with a few simple pull-ups. The multi-grip bar can come out from the closet or under the bed and install in a door frame. Hang from the bar and do as many pull-ups as you can without great effort. If you haven’t done these before you may struggle to do even one. With practice, you will be able to do a set of 5-10 or more. Pull-ups target the upper body.
Push-ups: Remove the multi-grip bar from the door frame and do at least one push-up per day. You have a few options for grips to avoid strain on your wrists. If you have the strength and time, target doing 15-25 push-ups with perfect form every day. This exercise targets much of your upper body.
Superman Presses: After you finish your push-ups, remain on the floor and do a short set of superman presses. These presses strengthen your backside and shoulders and are a great way to strengthen muscles many of us ignore. The video below demonstrates the proper form.
Planks and Sit-ups: Complete these 5-10-minutes of nightly exercise by doing some sit-ups or plank holds. I often begin with planks since I am already on my stomach from the push-ups and superman press exercises. The proper form is shown below. Be sure to tighten your abdominal muscles and hold the position for as long as you can.
Are these tips for me?
Yes! These tips are for both men and women and all body types. Since these exercises use only your body weight as resistance they should be safe. Do not be surprised if you are unable to do even a single pull-up at first. Just hang from the bar for15 seconds. Do just a few push-ups and then stay in the plank position after.
We hope you found this article helpful and we encourage you to start adding 20 minutes of physical fitness into your daily routine! Next week we will focus on mind exercises – simple hacks for strengthening your brain.