Basics are key in any type of lifestyle. They are the fundamentals to anything you do, for example, you need basic level math to move forward. It is no different in the fitness world.

Whether you are just starting out or getting back into the swing of things you have to know your body and it’s limits. Yes, there is the saying that your mind is your only limit, which I love when it comes to pushing myself just a little bit further but I know the difference between pain and pushing.

Form and focus are key. Don’t get me wrong, who doesn’t love to pump out a bunch of reps, and set PR, but if you don’t have proper form, you’re doing more damage than good. Take your time. It is okay to go slow and be a beginner at something.

Getting a good 10-15 minute warm up of stretches and light jogging is a great way to get your heart rate pumping and your blood flowing. It is a warm up, not your actual work out. Stretching is a thing I am working on for myself because well, it hasn’t been a priority, but that is slowly changing. It is amazing what simple stretching can do, it increases blood flow to muscles, helps with range of motion, helps improve posture, and can help relax your mind. Don’t forget a nice 10 minute cool down too, it can be a walking pace on the treadmill or around your neighborhood and some stretching to get your heart rate back down to it’s normal rate.

A few of my “Basic” work out go to’s when I am traveling or just want to go back to basics (and you don’t have to have weights, you can use your own body weight, but can also build up to adding more variations and weight to them) would be: Planks, Sit-ups/crunchies, push ups and lunges

Planks (there are so many variations): I love planks and the variety of planks that there are out there, it’s endless, sort of haha! Regular planks, low planks, banded planks, weighted planks, side planks, up-down planks, shoulder touches while in plank. Why I love planks so much is because it is a full body work out. You’re not only working out your core, abdominal muscles but your working your arms, legs and glutes! A full body work out in one?! YES PLEASE! Have weak wrists, guess what, you’ve got forearms, which is actually a low plank, and even more work, but so worth it and helps build up strength. WATCH YOUR FORM!

Sit-ups: I don’t know why people hate them so much! haha Maybe they have been drilled into me from playing sports my whole life, but maybe I’m just crazy. Sit ups help build that core, improve your posture, can be modified, and help reduce back pain and injuries. Just like planks there are so many varieties. You can do Bicycle crunches, Russian twists (these are good with added weight), v-ups, scissor kicks, reverse crunch and so many more!

Push-ups: UGH! Not my favorite, I do modified because I have a messed up shoulder, but I still get the same type of work out. Did you know that push ups can improve your posture and help with your cardiovascular system? Yep, that’s right! Tired of regular push ups? Try diamond, wide grip, or spider-man push ups.

Lunges: Want good looking legs? Here is a great basic work out to build your legs and glutes, and helps with hip flexibility. Don’t want to just do regular lunges, add in some reverse lunges, lateral lunges, curtsy style lunges, elevated lunges with your back leg propped on a couch, chair or whatever piece of furniture you’re in a comfortable position on.

No matter what you do, basics are key and always great to go back to or use to build upon. Don’t be afraid to use them. Keep and eye out for more!