There are lots of different workout styles—but there are some staple moves that appear in nearly every exercise class.
Lucy Borrie is the founder of BeBody, a workout app that combines aerobics, Pilates and strength training.
Her method draws on various workout styles, but she says that squats, lunges and planks feature in nearly every session she does.
“Everything formulates from these basic movements,” says the trainer and Pilates instructor.
It's important to execute these exercises correctly before adding load or trying out variations. Here's how to do them.
1. Squat
Sets: 1-3 Reps: 10
- Stand tall with your feet roughly shoulder-width apart, your toes pointing slightly outward and your core engaged.
- Slowly lower your hips as far as you can while keeping your weight on your heels and your knees pointing outward.
- Pause when your thighs are parallel to the ground, or lower.
- Push through your feet to return to standing.
Trainer tip: “Keep your weight in the heels and lift the chest up. Think about keeping your chest proud.”
2. Lunge
Sets: 1-3 Reps: 10 on each leg
- Start by standing with your feet hip-distance apart.
- Step forward with your left leg and slowly lower your body until your right knee is almost touching the floor.
- Push yourself back to the starting position and repeat on the other leg.
Trainer tip: “Think about getting both knees in a 90° angle when one knee is lowered.”
3. Plank
Sets: 1-3 Time: 30sec
- Lie on your front, resting on your hands, which should be directly underneath your shoulders.
- Push up to straighten the arms. Your hips should be level with the rest of the body.
- Engage the core and squeeze the glutes slightly.
- Hold.