Full body exercises for beginners to try at home

Jan 08, 2023 News

By Davina Bagot

Kaieteur News – Cheers to you for making it to a new year! If you are a new reader, welcome to my weekly column, where I try my best to share great exercise tips and recommendations, for a healthier lifestyle.

The arms outstretched into an ‘I’ position for the I-Y-T raise exercise

For the readers who may not be new, welcome back to Fit-nest. In this week’s article, I want to focus on some full body exercises you can try at home if you are new to exercising.

Many of you may have decided to focus more on your health and fitness in this New Year, so, in case you are wondering how to get started, here is what you can do.

Triset 1

Firstly, if you are not familiar with what is a Triset, let me explain. A Triset is three sets of exercises you perform consecutively before resting. The first three exercises are simple, and wait, there is more good news – they don’t require any special equipment. The exercises are: Glute Bridge, Incline Push-Up and I-Y-T Raise. You may complete 12-15 reps of the first two exercises, and then 6-8 reps per letter of the I-Y-T Raise. Complete 2-3 rounds total and make sure to rest for 1-2 minutes after all rounds are completed.

Glute Bridge– For the Glute Bridge, you’ll need to lie on the floor and bring your heels closer to your butt. Press your heels into the ground, lifting your hip off the floor. Hold the position for

The Glute Bridge exercise

about two to three second before bringing your weight back to the floor. Repeat.

Incline Push-Up– To perform the inclined pushup, begin by standing face forward to a bench or a sturdy elevated platform. Place both hands on the bench or platform, slightly wider than shoulder width. Keep your body straight; lower your chest to the edge of the structure, by bending your arms. Then, push your body up until the arms are extended again and repeat.

I-Y-T raise– For this exercise stand with your feet shoulder-width apart, and with your core engaged, send your hips back, slightly bending forward with your knees straight. Press your shoulders down to engage your shoulder blades, then lift your arms overhead, keeping your biceps close to your ears, making an ‘I’ shape with your thumbs facing up. Slowly lower arms to sides.

Next, raise your arms again, this time into a wide Y shape, framing either side of your head with thumbs facing up. Slowly lower your arms to your sides. Lift your arms again, this time lift your arms out to sides into a T shape. Lower them back to your sides.

Triset 2

This Triset includes the Alternating Reverse Lunge, Superman Pull-Down and the High Plank.

Alternating Reverse Lunge– Begin by standing with your feet shoulder-width apart and core engaged. Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tuc

Inclined push-up

ked, and back straight. Return to your starting position by pushing off your left foot and stepping forward. Repeat on the other side.

Superman Pull-Down– Lie on your stomach with your arms extended overhead by your ears. Lift your chest, arms, and legs off the ground and squeeze your butt. Keeping your arms and legs off the ground, pull your elbows in toward your sides, then force them straight in front of you. Repeat this motion, hovering your arms and legs above the ground and engaging your glutes the entire time.

High Plank– Place your palms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads. Hold this position for 30 to 60 seconds.