That's 1 rep. That's one rep. Why: Finding a plank too easy? Consider this your stepping stone to being a bench bro in the gym. You Need These 5 Exercises, This Is How Long You Should Be Holding the Plank, Your Biceps and Triceps Will Hate This Workout, 7 Easy Ways to Make Your Leg Workout Great, The Ultimate Free-Weights Beginner's Workout, This Bodyweight Workout Is Perfect for Beginners, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. From this position, engage your core and upper back as you lift your shoulders, arms, and chest off the floor. Push through your left foot to return to the starting position. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head. Why: Perfect if you're looking to get some mobility in before a workout or just want to switch up your chest routine, Spiderman press-ups are the perfect alternative if you're looking to scale things up. Why: By extending your legs and hovering your heels you work on your core stabilisers, not just your abs. Why: Smoke your shoulders, chest and core with the 'Sniff the Floor' press-up, which is a challenging progression on the standard press-up. Why: By activating all of your upper leg muscles (glutes, quads and hamstrings) it's an entire leg day in one move. Immediately return to the other side. How to do it: Grab the rope at both ends. By keeping your upper arm stationary you hit the whole bicep for maximum growth. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Repeat with the other leg. Simplefit Beginner Routine. Why: Back extension exercises are ideal for building strength in the lower-back muscles, also hitting your glutes, hips and shoulders. This curl is great as it works the whole back and also alleviates back pain from days at the desk. Once you've reached the furthest point up, lower yourself back down. Simple steps: Place your … Why: If you're doing exercise at home, this is the best move for visible shoulder development. Place your right foot onto the bench, push up through your heel to lift your whole body up. Tense your abs and fight the urge to raise your hips as you lift your left foot and right arm until they're parallel to the ground. Health Benefits: Core strength. Jog on the spot between low- and high-intensity punching for a HIIT style cardio workout. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position. Pause, then lower back to your sides, slowly – you'll build more muscle fighting gravity than letting it do the work for you. At the same time, squeeze your glutes and lift your feet off the floor as well. If you're struggling to put these moves into a workout routine, don't worry. What you need: An exercise mat for comfort and a box or a step, Demoing the moves below are Angie Coleman (GIF 1), a holistic wellness coach in Oakland; Amanda Wheeler (GIF 2), a certified strength and conditioning specialist and cofounder of Formation Strength; Shauna Harrison (GIF 3), a Bay Area trainer, yogi, public health academic, advocate, and columnist for SELF; and Sarah Taylor (GIF 4), a certified personal trainer, group fitness instructor, and plus-size model in Toronto. How: Drop down to your hands and feet before lifting your hips and backside to create a V-shape. Start your day with this 10-minute workout for beginners. Complete 4 rounds total. Why: You've mastered bicep curls, but for even bigger arms, switch to a 'hammer' grip. Toes pointing in hits the outer head harder, toes out works the inner head. How to do it: Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Look straight ahead throughout the move. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. How: From a press-up position, walk your palms and toes out and away from your body until they form an x-shape. Here's What's Inside the New Issue of Men's Health, Sign Up to The Men's Health Newsletter Today, 31 Home Workouts to Burn Fat and Build Muscle, Sign Up to Fuel, Our New Food Delivery Service, 41 of the Best Deals for Your Home Gym Workout, This No-Weights Workout Will Spike Your Metabolism. Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms at your sides. You do not … The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. WHY IT WORKS: This exercise works like popular “abs wheel” devices—but it … Why: Planks too boring? Hold for the required time then walk back to a normal press-up position.