Share and Follow
Push-Ups: Upper Body and Core Strength
Beginning in a plank position with your core engaged, lower your body until your chest touches the floor, then push back up to the starting position. Rachel explains that this exercise targets both the upper body and core, providing functional benefits. For women, she recommends completing a few full sets of 10-15 repetitions. If upper body training is not your focus, include push-ups in your routine 3-4 times per week.
Squats: Lower Body Power and Joint Mobility
Position your feet shoulder-width apart, shift your hips back, bend your knees, and aim to make your thighs parallel to the floor. Engage your lower muscles, push through the ground, and return to the starting position. Rachel notes that this movement primarily targets the lower body but also engages the core when weights are added, requiring upper body stability. For beginners, she advises starting without weights and performing 2-3 sets of 10-15 reps once or twice weekly.
Planks: Core Stability and Posture
In a straight line from head to heels, either on hands or elbows, hold a plank position. Rachel describes this as an exercise that focuses on core strength training. For novices, she recommends 30-second holds, done 2-3 times. As your strength improves, you can increase the duration of the holds. Rachel highlights that this exercise is beneficial for posture and addressing back pain.
Lunges: Balance and Lower Body Strength
Step forward or backward and bring your knees to make 90-degree angles, then push back to your neutral position. “Much like squats, you can definitely start adding weight, but for this one, your form is so important when you start adding weight to not cause injury to your joints,” Rachel cautions. She recommends doing lunges on the same day as squats, with 2-3 sets of 10 repetitions for each leg, creating a varied and effective lower body workout.
Jump Rope: Cardiovascular Endurance
Most of us have been jumping rope since childhood, making it an accessible exercise option. “This is an endurance game,” Rachel says. She recommends starting with short bursts and working up to longer sessions of about 5-10 minutes. For beginners, aim for a few 1-minute or even 30-second sets. “Jump rope can be a great cardio that you can do just about anywhere,” notes Rachel, suggesting it can be done 3-4 times a week.
Incorporating these five exercises into your regular routine can significantly improve strength, flexibility, and cardiovascular health—creating a balanced fitness foundation that serves your body well for years to come.
