Workout Wednesday

Are you new to exercise?

Did you just join a gym today and do not have a clue of what to do?

Are you fearful of the gym environment?

The gym can be a scary place for anyone at first: big unusual machines, loud grunting muscle men, and the pushy personal trainer trying to make a sale, to name a few. It does not have to be! Make fitness fun. Make the gym your “happy place.” Embrace the camaraderie of group exercise class. ‘Buddy up’ your workouts with a friend or spouse.

How do I get started?

Set want-to goals is a great place to start!

What’s more?

Nine (9) bodyweight exercises to get you started on the pathway to good health, establish a “game plan” to keep you accountable for your workouts each week, and feel good.

Push-Up with Rotation

12 repetitions each side/2 sets

Image source: NASM

Floor Cobra

Hold for 2 seconds/12 repetitions/2 sets

Image source: NASM

Floor Bridge with Knee Extension

12 repetitions each side/2 sets

(Alternate sides)

Image source: NASM

Side Plank with Hip Abduction

12 repetitions each side/2 sets

(Perform all repetitions before repeating on other side.)

Image source: NASM

Single Leg Balance with Multiplanar Reach

6 repetitions each side/2 sets

(1 repetition includes each direction, or plane of motion)

Image source: NASM

Side Lunge to Balance

12 repetitions each side/2 sets

Image source: NASM

Mountain Climbers

Perform for 60 seconds/2 sets

Image source: NASM

Squat Jump with Stabilization

Hold landing phase for 3 seconds/8 repetitions/2 sets

Image source: NASM

Squat Thrust

8 repetitions/2 sets

Image source: NASM


Do you have questions, concerns, or are seeking ways to regress/progress a(n) exercise(s)?

Send me a message or attach a note in the comments section.

You are stronger than you think!






NASM (2015). A 9-exercise body-weight workout. NASM/AFAA Magazine, January/February issue. doi:// Accessed on January 1, 2018.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Active Aging, Core Strengthening Exercises, Daily Workout, Flexibility Training, Heart Health, Injury Prevention, Inspiration, Tips to Stay Active and Keep Moving, Workplace Wellness and tagged , , . Bookmark the permalink.

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