Fit Pulse: A Basic Workout For Everyone
  Fiona Branker
Fit Pulse
June 2017

Here’s the basic workout that I demonstrated on the Paradise Pulse tv show.

Beginners should do 2 sets of each exercise 10-12 times.

Intermediates should do 3-4 sets of each exercise 10-12 times.

The exception is the plank, which should be done once for as long as you are comfortable and can hold form.

So, let’s get started!

Exercise 1: Squats

  1. Stand with your head facing forward and your chest held up and out.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
  3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward slightly. Lower so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  4. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Exercise 2: Lunges

It's important to do lunges properly so you don't put unwanted strain on your joints.

  1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
  2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Alternating Lunges

Same body position as for Lunges

  1. Start by taking a few deep breaths. As you inhale, carefully step your right foot out approximately three feet in front of your body. Make sure your foot is facing forward. Ideally, your knee should be bent at a right angle with your thigh parallel to the ground.
  2. As you exhale, push off the ground with your right foot, coming back to the starting position. Now, perform the same move, but this time step out with your left foot. Repeat.

Exercise 3: Push Ups

  1. Get on the floor on all fours, positioning your hands directly under your shoulders.
  2. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending upon what is most comfortable for you.
  3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
  4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
  5. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.
  6. Bent Knee Push Ups
    This is a modified version of the standard push up performed on the knees rather than on the toes. Be sure to keep the knees, hips and shoulders all in a straight line

Exercise 4: Planks

Standard Plank

  1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
  2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees. 
  3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
  4. Hold the position for designated time. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Forearm Plank

  • This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. It is done by placing the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance

By: Fiona Branker | Fit Pulse | June 2017