Strength Basics 1

Laying the movement foundation for the rest of your life!

Workout info:

Perform every exercise one by one until failure, only after failure move on the the next exercise (failure means not being able to perform a full repetition or not being able to perform a repetition with the right technique).

The last exercise (Hanging hold) is a tabata, which means that you will perform the exercise for 20 seconds, then have a break of 10 seconds and you keep performing this cycle until you can't perform a full 20 seconds hanging hold anymore.

Perform the full set 1 or 2 times

Estimated workout time (without warming-up & cooling down):

1 round → 40± min.

2 rounds  → 60± min.

To make sure you get the best of this workout, first watch this short explainer video:

Exercise 1: Pull-ups

Form Check:

-- Engage your shoulderblades before you're pulling yourself up

-- Look at the video on how to place your hands (Palms facing towards or away from you and hands above or wider than your shoulders)

-- activate your core so your legs are in front of you, not behind you.

-- Make sure to use the FULL range of motion, which means going all the way up (Chin above the bar), and fully down (Arms straight)

-- Breathe in when you go down, breathe out when you go up.

We highly recommend you to watch this video first, if you do not have the full confidence about your form yet:

https://www.youtube.com/watch?v=Sjf-s5bFgnk

Take 90 seconds of rest.

Exercise 2: Leg-raises

Form Check:

-- Engage your shoulderblades before you're pulling up your legs

-- Push your belly button into your body

-- Breathe in when you go down, breathe out when you go up.

We highly recommend you to watch this video first, if you do not have the full confidence about your form yet:

https://www.youtube.com/watch?v=ISI12ruBgfk

Take 90 seconds of rest.

Exercise 3: Dips

Form Check:

-- Push your chest forward so it opens up

-- Push your shoulders down, away from your ears.

-- Go to maximum 90 degrees in your arms, otherwise you'll risk injuries in your shoulders

Take 90 seconds of rest.

Exercise 4: Lunges

Form Check:

-- Keep your front knee above your ankle. Do Not move it over your toes.

-- Keep your chest open (You can do this by holding your hands behind your ears or on your back)

-- Make sure both knees are 90 degrees when you are in the lowest position.

-- Breathe in when you go down, breathe out when you go up.

-- Make sure your knees are in line with your toes, do Not twist them outwards or inwards.

We highly recommend you to watch this video first, if you do not have the full confidence about your form yet (Start at 03:45):

https://www.youtube.com/watch?v=gOBMSROQ5tM

Take 90 seconds of rest.

Exercise 5: Push-ups

Form check:

-- Control your way down.

-- Keep your body straight by tilting your pelvis and squeezing your butt cheeks

-- Keep your hands below your chest and shoulder-width apart

-- Push your belly button in

If you are not sure about your position, you can get extra feedback by watching this video:

https://www.youtube.com/watch?v=4Y9UWwjoDdU&t=77s

Take 90 seconds of rest.

Exercise 6: Squats

Form check:

-- Keep your knees in an angle of 90 degrees when you are low.

-- Breathe out when you push UP.

-- Keep your weight on your heels.

-- Keep your weight equally distributed on your feet

-- Point your knees in the same direction as your toes.

If you are not sure about your position, you can get extra feedback by watching this video:

https://www.youtube.com/watch?v=_dNsRfTLeEQ&t=40s

Take 90 seconds of rest.

Exercise 7: Inverted rows

Form check:

-- Control your way down. try to focus on slow but controlled reps

-- Keep your body straight --> Push your hips to the front/up

-- Aim to pull your chest to the bar, not your chin.

If you are not sure about your position, you can get extra feedback by watching this video (03:55):

https://www.youtube.com/watch?v=Sjf-s5bFgnk&t=25s

Take 90 seconds of rest.

Exercise 8: Planks

Form check:

-- Keep your body straight by tilting your pelvis and squeezing your butt cheeks

-- Push your shoulders down

-- Push your belly button in

If you are not sure about your position, you can get extra feedback by watching this video (03:53):

https://www.youtube.com/watch?v=ISI12ruBgfk

Exercise 9: Pull-up hanging hold

Form Check:

-- Just hang on the bar and relax your body, this is an exercise to strengthen your grip.

-- Make sure to control your breathing

This is a tabata, which in this case means that you will perform the exercise for 20 seconds, then have a break of 10 seconds and you keep performing this cycle until you can't perform a full 20 seconds hanging hold anymore.

Special note for the advanced version: Make sure you constantly switch between the amount of fingers you hang from

Great job!

You can take 3 minutes of rest and then repeat this set of exercises for 1 more time to complete this workout!

You can do this!

👇 You can leave a comment on this workout down here 👇