JESSA OLSON WELLNESS: 7 Basic Fundamentals of Working Out



Tuesday, May 5, 2020

7 Basic Fundamentals of Working Out

When you first start working out it can be quite intimating. Not sure on where to start. Also there is so much information out there. It can be quite overwhelming, and most people leave.

Learning the 5 basic foundations is a great place to start when working out. For me, I work out to enhance my everyday activities. Every day we do these 7 movements:

1. Push
2. Pull
3. Squat/Lunge
4. Hinge
5. Carry
6. Plank
7. Rotate

1. Push Exercises: 
What is a push exercise? The muscle is working when it is being pushed away from your body. 
       Primary Muscle Groups: Chest, Triceps, Quadriceps, calves, and shoulders. 
      Example of Push Exercises: Pushups, Squats, and Shoulder Press

2. Pull Exercises: 
What is a pull exercise? The muscle is working when being pulled towards your body. 
      Primary Muscle Groups: Back, Biceps, Hamstrings, Obliques, and Trapezius.

      Example of Pull Exercises: Pullups, Back Rows, Deadlifts, Rear Shoulders Fly, Bicep Curls

3. Squat/Lunge Exercises: 
What is a squat/lunge exercise? Usually lower body. Start with only doing body-weight and add resistance bands, barbell, free-weights, plyometrics to make it harder. 

Lunge: Works your hips, glutes, hamstring, quadriceps, core, inner thighs.

     Primary Muscle Groups: Quadricepes, Hamstrings, and Glutes. Other muscle groups include: core strength/stability, ankle mobility, back, calves. 

    Examples of Squats: Bodyweight Squat (There are a variety of types of squats, but for the moment let's focus on a tradition basic squats)

    Examples of Lunges: Bodyweight Lunge (Like the squat there are lot of variety, but let's focus on mastering bodyweight forward/backward lunges.)

4. Hinge Exercises:
What is a Hinge Exercise: Targets the posterior chain (your backside). 
     Primary Muscle Groups Include: Lower Back, Glute, Hamstrings. 
     Exercise of Hip Hinge: Wall Hip Hinge, Deadlift, 

    Tip: When first starting out, I would do these in the mirror or video yourself. Make sure you are keeping your back flat, and don't round your shoulders. Start small and work your way getting lower. When I'm working out with clients I start just touching their knees, and as we continue we'll get lower and lower. 

5. Carry Exercises: 
What is a Carry Exercise? Loaded carry with kettlebells, free-weights and move a specific area. Most commonly called Farmers Carry
    Primary Muscle Groups: Deltoids, Obliques, Calves, Glutes, Hip Flexors, Quadriceps, Shoulders, Bicep, Tricep, Forearms, Trapezius
   Exercies of Carry: One Arm Farmers Carry, Loaded Carry, 

6. Plank
What is a plank? A plank is holding your body up with straight lines. 

   Primary Muscle Groups: Abs AND your whole body if you are doing it right. 

   Exercise: There are so many types of planks, but let's start with the basic forearm plank. 

7. Rotate
What is a rotatational exercise? Creating horizontal movement.
    Primary Muscle Group: Obliques
   Exercises for Rotational Movement: Russian Twists, Med Ball Rotational Throw

Here's a workout below to get you started!! 

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