BIG 5 STARTER WORKOUT GUIDE
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Below you find are 5 FUNDAMENTAL BODYWEIGHT EXERCISES that every man must master.
Why?
They are fundamental exercises because the movement patterns will help us make our everyday lives easier. Daily tasks like waking up from bed, walking up the stairs, opening doors, and picking up things that fell on the ground will become easier.
You will help prevent injuries such as pulling your lower back and straining your neck and shoulder.
Best Way to Use This Program
HOW MANY TIMES A WEEK?
Monday, Wednesday and Friday is a nice split so that you have at least one day to resT.
HOW MANY REPS?
10 – 15 reps of each exercise, with 30s-1min rest in between.
30-60secs for the plank hold
Take longer if needed
HOW MANY SETS?
Perform 1-3 sets before finishing the workout.
REMEMBER: Take it One Day at Time
This workout can last you up to 1-4 weeks so you have lots of time to up the reps and the sets. If you don’t like being sore then start with 1 set of everything and see how you feel the next day.
Need Some Extra Help?
Then follow along with this audio workout where I guide you through the the sets, reps and encourage you to keep going!
5 Fundamental Bodyweight Exercises
1. SQUAT
Key Details:
- Stand w/Feet Shoulder Width Apart
- Inhale as you go down and exhale when you go up
- Push into the floor with your heels
Why Must I Do This?
Poorer leg strength is associated with increased mortality in men, but not women. Source
Men MUST workout their legs,
2. PUSH UP
Key Details:
- Start with your hands shoulder width apart
- Carefully bring your upper body down close to the floor
- Push yourself back up
- Inhale as you come down and exhale as you go up
Why Must I Do This?
- The best exercise to build muscles and strength in your chest
- Also helps to build size and strength in your shoulders and triceps
3. STIFF LEG DEADLIFT
Key Details:
- Stand with your feet LESS than shoulder-width apart
- Start with your hands on top of your thighs and bend down and reach down towards your shins
- Inhale as you go down and exhale as you go up
- Aim to get that ‘stretch’ feeling in the back of your legs
Why Must I Do This?
- An important exercise to maintain balance in your lower body
- Promotes knee and lower back health
4. BACK FLY
Key Details:
- Start with your feet shoulder width apart and your hands in front of your knees
- Bend your knees and kick your butt back
- Bring your arms up straight until it cannot go any higher
- Inhale as your hands go down and exhale as your hands go up
Why Must I Do This?
- Muscles in your upper and mid back will get stronger
- Helps to strengthen your trapezius and support your neck
5. PLANK HOLD
Key Details:
- Start with your forearms and toes on the floor
- Lift your knees off the floor and when ready to perform the plank
- Try to set a flat table top
Why Must I Do This?
- Upper, Lower body, Core muscles all get worked out in in this one exercise
- Fundamental Exercise that all men must learn how to do