Do you ever feel overwhelmed with fitness information? Just memorize these 10 exercises and within 30 days you'll feel stronger and fitter.
Although, of course, you can also do them twice a week, whatever you like.
1: Lunges
Practicing your balance is an important part of your exercise routine. That's exactly what lunges do, along with making your legs stronger. Do them 10 times (alternately) and repeat this set 3 times.
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2: Pushups
Pushups are one of the most effective basic exercises. Do as many as you can handle, and repeat this number 3 times.
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3: Squats
Squats help make your legs and
core stronger and create flexibility in your hips and lower back. In addition, you burn a lot of calories doing this exercise. Do as many as you can and repeat this number three times.
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4: Dumbell press
This exercise is very suitable for people who sit at the computer a lot. It not only activates your back and shoulders but also involves your
core. Start with weights that are not too heavy. Do as many as you can and repeat three times.
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5: Dumbell rows
This will give you a very strong and shapely back. Again, choose not too heavy weights. You can increase the weight over time. Again, do as many as your arms and back can handle, and repeat in three sets.
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6: Dead-lift with one leg
This one does very well for your balance, your stability and makes for strong legs. Repeat 10x on one leg and then 10x on the other leg.
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7: Burpees
This is the perfect exercise for the whole body. It will make you stronger as well as fitter. You start with three sets of 10x. As you get fitter you may increase the number per set.
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8: Side plank
Many people find this an awkward exercise. Yet it is very important for making and keeping your
core stronger. You do three sets of 10x on each side.
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9: Sit-ups
This one is specifically for the abdominal muscles. Do you have a sore back? Then don't get too far off the ground. Start with three sets of 15 sit-ups.
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10: Bridge
This exercise helps you maintain better posture throughout the day. In addition, it's perfect for people who want to build stronger glutes. Ten times per set. Repeat three times.
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This article was written by Merel (23), who recently started her first job and is quietly but surely breaking away from her (beer-filled) student life. Together with her roommates, she is trying to get some peace and regularity in her rich social life through the NewFysic method.
Photo:
Sarah Cervantes via
Unsplash
