BEGINNER BODYWEIGHT - Living Fit
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BEGINNER BODYWEIGHT WORKOUT
PHOTOS: PAM NDHLOVU
Are you ready to commit to a regular workout routine?
Before you hit the weights section, consider this...
Nail the basics Start here
It’s vital that you first establish a strong Without first strengthening
foundation of quality movement patterns your body, and learning
and re-learn proper technique. This is proper movement patterns,
even more crucial if you’ve never trained
with weights before.
hitting the weights
straightaway might leave
MEET PAM
You should first learn proper technique before you with severe next-day Pam works to
adding resistance, as this will limit your risk soreness and stiffness, transform the
of injury and ensures you target the right which can last for weeks. lives of others as
muscles, but you also need to condition your This can totally derail your a personal trainer.
She has a personal
body – your muscles, ligaments, tendons zest to continue with your
transformation story
and joints – for the various movements you’ll new-found enthusiasm. - and with her new
expose your underworked and largely immobile If you’ve just started found confidence
body to after a period of inactivity. out, rather take a more she has taken part
Ramping up your workouts by starting with conservative approach, with in numerous fitness
a bodyweight plan helps you develop better a comprehensive workout & bodybuilding
stability, kinesthetic awareness (how your body that targets your entire body competitions,
and limbs moves in space) and coordination, and uses only your body achieving a second
which are important if you hope to perform weight as resistance. This and third place
in the Fitness
weighted workouts with proper form. will reduce your risk of injury
Bikini division. Her
and will accelerate the rate at success has also
Bodyweight training is also an ideal way to which you adapt to resistance seen her become a
strengthen weaker muscle groups before you training when you finally step brand ambassador
introduce weights. into the weights section. for Biogen.
EXERCISES AND WORKOUT PLAN
Follow this beginners bodyweight programme over the course of six weeks.
Perform the moves in sequence according to this structure:
THE MOVES THE PLAN
1. Bottom-up squats
WEEK 1: 2 sets x 8 reps per exercise, 2 times per week
2. Modified push-ups
3. Hip hinges WEEK 2: 2 sets x 10 reps per exercise, 2 times per week
4. Bench knee-ups
5. Static lunges WEEK 3: 2 sets x 12 reps per exercise, 3 times per week
6. Bench dips
WEEK 4: 3 sets x 8 reps per exercise, 3 times per week
7. Hip thrusts
8. Side planks WEEK 5: 3 sets x 10 reps per exercise, 4 times per week
9. Step-ups
10. Crunches WEEK 6: 3 sets x 12 reps per exercise, 4 times per week
THE WORKOUT
Move #1:
Bottom-up squats
Bottom-up squats HOW TO: Sit down on a box, step or flat bench. Place your
help strengthen your feet shoulder-width apart. Sit upright and keep your head
glutes, hamstrings and and neck in alignment. Look forward. Drive your heels into
quadriceps, and also the floor and contract your glutes to extend your hips and
improve balance and stand up. Keep your chest up as you stand. Squat back down
stability. until your bum lightly touches the platform, pushing your hips
backward as you descend, on every rep.
A
B
THE WORKOUT
Move #2:
Modified push-up
Modified push-ups are HOW TO: Kneel down and place both hands on the floor,
easier to perform than wider than shoulder-width apart. Position your shoulders in
standard push-ups line with both hands. Extend your arms and engage your core
which makes them to maintain alignment from your shoulders to your knees.
ideal when starting Lower your body until a slight stretch is felt in the shoulders
out. and/or chest muscles. Immediately push your body back up
by extending your elbows to return to the starting position.
A
B
THE WORKOUT
Move #3:
Hip hinge
Mastering this movement is a HOW TO: Stand upright with a slight bend in your
prerequisite before attempting knees. Place your hands on your hips and position your
any advanced compound legs about hip-width apart. Sit back into the hips as you
exercise, such as deadlifts or hinge forward at the waist, while maintaining the slight
good mornings, especially knee bend. Snap forward with a strong glute contraction
to return to the starting position.
when you add weight.
A B
THE WORKOUT
Move #4:
Bench knee-up
This is a beneficial HOW TO: Sit on the end of a bench with your legs
exercise that teaches extended in front of you. Hold the sides of the bench for
you to brace your core stability. Lean your torso back to assume the starting
and engage it to keep position. Engage your core and pull your knees in
your legs elevated. It also towards your chest, while simultaneously moving your
torso forward slightly. Return to the starting position by
incorporates your glutes
extending your legs.
as stabiliser muscles.
A
B
THE WORKOUT
Move #5:
Static lunge
The lunge is a great exercise HOW TO: Stand upright with your feet positioned together.
to develop better stability Step forward with your right foot into a split stance – this is
and balance because you are the starting position. Lower your body by flexing your hip and
basically working one leg at a your leading leg’s knee, until your trailing leg’s knee is almost
time. It targets the quads and in contact with the floor. Extend your knee to rise back up, but
remain in the split stance position. Repeat the movement for the
glutes, but also engages the
required reps before swapping sides.
hamstrings, calves and core.
A B
THE WORKOUT
Move #6:
Bench dip
By mastering this move you’ll HOW TO: Sit on the side of a bench with your feet together
be better able to perform and your legs bent at 90 degrees. Place your hands next to your
pressing movements in the thighs. Shift your weight onto your arms while slowly moving
gym to work your shoulders your bum off the bench. Bend your elbows and slowly lower your
and chest. As you get stronger, body down, keeping your shoulders away from your ears and your
elbows parallel to one another. Drop down until your arms form a
extend your legs to make the
90-degree angle. Push back up to the starting position.
exercise more challenging.
A
B
THE WORKOUT
Move #7:
Hip thrust
This will help you create strong, HOW TO: Lie back with your shoulders against a bench, with
powerful glute muscles, which your glutes just off the ground. With your feet planted firmly on
are important in just about every the floor, hip-width apart, and your core engaged, contract your
human movement and exercise glutes and hamstrings to thrust your pelvis upward. Stop when
we perform every day. Focus on your legs form a 90-degree angle. Squeeze your glutes as you
bring your hips up and focus on using your hamstrings to assist.
contracting your glutes rather than
Lower your glutes to the starting position, then repeat.
simply lifting up your hips.
A
B
THE WORKOUT
Move #8:
Side plank
Side planks target important, but often HOW TO: Lie on your right
neglected, core muscles on your sides – side, on a mat. Place your right
your obliques. These muscles are important elbow under your right shoulder at
stabilisers for your spine. Strengthening a 90-degree angle. Raise your hip
these muscles will improve your posture off the mat and hold the extended
position for up to 30 seconds.
and ensure you maintain proper form when
Swap sides and repeat.
you start lifting heavier weights.
DID YOU KNOW: Squats are a movement that you do every day.
Whether it is getting in and out of the car or rising from a chair, we
squat every day. It is a natural, functional movement.THE WORKOUT
Move #9:
Step-ups
The step-up is another unilateral HOW TO: Stand facing a bench.
exercise, which means it works Place one foot on the bench. Ensure
one limb at a time. This helps to that your entire foot is placed on the
improve coordination and creates surface before stepping up. Step
symmetrical strength to iron out any back down and repeat with the other
leg. Continue to alternate legs in this
imbalances that may exist.
A BTHE WORKOUT
Move #10:
Crunch
Despite what you may have heard HOW TO: Lie flat on the floor. Place your feet
or read, when performed properly in the air and bend your knees at a 90-degree
crunches are a great way to develop angle. Cross your arms over your chest, or place
core strength, specifically trunk your hands behind your ears. Crunch upward by
flexion. They are an ideal way to engaging your core muscles until your shoulders
and upper back lift off the floor. Slowly return to
start developing core strength while
the starting position under control and repeat. LF
limiting the risk of back injuries.
DID YOU KNOW: With strength training your general physical
fitness and work capacity will improve, your mental and physical
energy levels will rise, and your body will experience improved
hormone production and, ultimately, get stronger.Dis-Chem Living Fit is a Division of Dis-Chem Pharmacies (Pty) Ltd
Cnr Le Roux & Stag Rd, Glen Austin, Midrand, South Africa
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