[, Music ]: what’s up guys thanks for clicking on the video? Today’S video is particularly for beginners. First, I do have to let you guys know about bricks: Fitness comm, where you can find mill plants online, coaching and merchandise. You can also find my 12.we transformation. Jumpstart program, which is basically a fitness and nutrition program that teaches you everything you need to know in order to transform your body, all the proceeds from that journal is what allows me to continue to make this free content, for you guys so go to bricks. Fitness calm. I remember in the beginning of my journey I used to overcomplicate fitness. There was so many exercises, so many machines I was intimidated. I did not know what to do. One of the biggest misconceptions that beginners have is that you absolutely need variety in your fitness routine. You do not need variety. You honestly can transform your body using a few exercises, so what I want to do is simplify exercise for the very beginner. Even if you’re not super beginner, even if you’ve been in the gym for a little while and you’re intimidated by the process, you’re intimidated by trying to figure out what’s the right routine dial it back, let’s keep things simple. I think simplicity is one of the most powerful tools for creating habit for creating adherence, so this video is going to give you guys four exercises that you can focus on mastering and even if you don’t have a gym membership, these are exercises that you can do At home, the exercises that I’m going to discuss in this video are gon na, be the push-up, the bodyweight squat the hand plank and the bent over row before we get any further into the video just wanted to take a second to clarify my advice. Focus on these four exercises, the goal right now is to master these four exercises. Work on them. Four to five days a week find a way to record your current level find out what you can do right now and test it every two weeks or so set a clear goal. Focus on these four exercises put most of your energy towards improving your nutrition. If you have a set of dumbbells at home, that’s totally fine. You can use gallons of milk or gallons of water. Instead, I suggest you getting a set of dumbbells 15 to 25 pounds depending on your strength, or you can get a set of resistance bands like the one I have here, and this will allow you to do a pulling motion which will help you strengthen your back. My goal is to make this video super practical right. So here’s the deal you have four exercises again to push up the bodyweight squat the rope and the hand plank, and I know what you’re thinking. Okay, I don’t know how many of these to do. Here’S the goal you want to master the push-up now it depends on your particular goal. I can’t tell you what your goal is, but for me right, let’s say this is the beginning of my fitness journey. I’M overweight. I don’t have much experience in the gym. The first thing I’m gon na do is I’m going to try to master the form right, so whether we’re talking about the push-up or the bodyweight squat form is, is my first goal to master my form and to identify, if I have any limitations in my body That will stop me from mastering the form, for instance, let’s say we’re talking about a bodyweight squat, alright, so the goal with the bodyweight squat – and this is not a squat videos. This is not an instructional video about the form, but just as an example, you want to make sure you initiate the squat through your hips, keep your chest up and your shoulders back all right down down. So here you wan na. You want to make sure that your glutes get parallel to your knees, or maybe a little bit below, depending on how mobile you are all right and then drive back up pushing through your heels or the outside of your heels. Activating your posterior, your glutes and your hamstrings in the beginning, you may not be able to go all the way down. So if you can only do this, your first goal is to work on your mobility, your groin mobility, your hip work on trying to get that squat lower and lower and lower before you start putting numbers to your specific goal right now, for instance, with the pushup, Your first goal right is to be able to do a complete push-up with good form and up alright. Alright, so let’s say you can’t do a full push-up. Yet here’s where you can start you can start off about by doing them on the wall here. Alright. So once you master that – and you want to add a little bit more challenge to it, just simply slack your feet back a little bit further. That will increase the angle, therefore increasing the challenge of the push-up. If you’re starting off doing wall push-ups make the goal to be able to do, let’s say 100 wall push-ups and then you’ll progress over to an incline push-up. So you can use a bench or windowsill or whatever elevated surface that you have access to and you do it here. So this would be the first progression from the wall and after you master this, that’s when you can move down to the floor so with push-ups. Let’S make your very first goal: 100: perfect push-ups! You can do that in sets of 10. You can do it in sets of 20. However, and here’s the thing you can modify the goal, I want to give you guys an example of a goal that you can work towards progressively, because that’s the key is to have a baseline. So you want to start off measure how many pushups you can do in 5 minutes. This is just an example. You can make up your own baseline. You can track your progress any way you choose, but let’s say you start off by measuring how many pushups you can do in 5 minutes and then your goal is to gradually increase that number or like. I said. However, you want to track your progress. So if you want to use my suggestion, so make your goal to do a hundred, perfect bodyweight, squats and 100 perfect bodyweight push-ups. Alright, the next exercise I’m going to talk about is the pulling motion. You can do a resistance band row or you can use a dumbbell if you choose to use a band. This is one way you can do your row here and just row slow and control row or if you have access to dumbbells. Here’S an example of how you can track your progress with your rows, count how many you can do in a minute and try to increase that number. Your ultimate goal is completely up to you set whatever goal you want. The last exercise I want to introduce is the hand plank – let’s start here, all right, so let’s make your first goal if you’re a super beginner to be able to hold the hand plank for a minute and a half 90 seconds right, you want to make sure Your body is nice and straight, but even if you can’t do this at first and you want to start off by having your butt in the air a little bit – that’s totally fine right, but this is going to strengthen your core strengthen your shoulders. This is a really good basic exercise to master, and then, once you master the hand plank, you can go down to the elbow, which is the progression make your go-to hold this for a minute and a half or two minutes again. You want to modify your goals to wherever you are in your journey. These are just suggestions. Let me make this even simpler focus on these four exercises. The goal right now is to master these four exercises. Work on them four to five days a week, find a way to record your current level find out what you can do right now and test it every two weeks or so set a clear goal. Focus on these four exercises put most of your energy towards improving your nutrition. If you can dedicate 20 to 25 minutes per day, maybe four or five days a week to mastering these you’ll be surprised how quickly your body will change and here’s the thing keeping it simple will allow you to spend more energy, more mental focus on your nutrition, Which is the biggest part of weight loss so keep it super simple. I promise you this stuff works. Try these four exercises make sure you record your baseline information. Make sure that there’s some way for you to track your progress. That’S super important. Make sure that you stick to it? It’S super simple. It’S four exercises master, these four exercises and then you’ll be able to move on to other stages of fitness. I hope this video was super helpful to someone. Please hit the thumbs up button and, as always, guys, I’m just trying to show the Wellness so get well and get money. [, Music, ],
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