Looking to start your fitness journey but not sure where to begin? At NorthAxis Fitness, we believe that mastering the basics is crucial for long-term success. Here are five fundamental bodyweight exercises that form the foundation of any solid workout routine.
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The Perfect Push-Up • Start in a plank position • Keep your core tight and back straight • Lower your chest towards the ground • Push back up with control Pro tip: Can't do a full push-up? Start on your knees – form matters more than intensity!
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Bodyweight Squats • Stand with feet shoulder-width apart • Keep your chest up • Lower as if sitting back into a chair • Drive through your heels to stand Remember: Your knees should track over your toes, not cave inward.
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Forward Lunges • Step forward with one leg • Lower until both knees are at 90 degrees • Push back to starting position • Alternate legs Focus point: Keep your upper body tall and core engaged.
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The Mighty Plank • Hold a straight-arm or forearm position • Keep your body in a straight line • Hold for 20-30 seconds Key tip: Don't let your hips sag or rise – think "straight as a board."
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Mountain Climbers • Start in a push-up position • Drive knees alternately towards chest • Keep your core tight • Maintain a steady pace Form first: Quality repetitions beat speed every time.
THE WORKOUT BREAKDOWN:
Warm-Up (2-3 minutes): • March in place for 30 seconds • 10 arm circles (forward and backward) • 10 hip circles • 10 knee circles
Main Workout Structure: Complete 3 rounds of:
- 30 seconds of each exercise
- 30 seconds rest between rounds Total Time: Approximately 12-15 minutes
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Push-Ups Beginner Target: 5-8 reps in 30 seconds • Keep elbows at 45-degree angle from body • Breathe out as you push up • Option: Start on knees if needed Form Check: Your body should form a straight line from head to heels
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Bodyweight Squats Beginner Target: 10-12 reps in 30 seconds • Feet slightly wider than hip-width • Toes pointed slightly outward • Lower until thighs are parallel to ground (if possible) • Drive through heels to stand Form Check: Keep your weight in your heels - you should be able to wiggle your toes
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Forward Lunges Beginner Target: 6-8 reps per leg in 30 seconds • Step forward about 2-3 feet • Keep front heel planted • Back knee hovers just above ground Form Check: Front knee should stay behind your toes
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Plank Hold Beginner Target: Hold for full 30 seconds • Option 1: Full plank on hands • Option 2: Modified plank on forearms • Option 3: Knee plank for beginners Form Check: Squeeze your glutes and keep hips level with shoulders
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Mountain Climbers Beginner Target: 20-24 total reps in 30 seconds • Start slow and controlled • Drive knees toward chest alternatively • Keep hips stable - don't bounce up and down Form Check: Think of it as a moving plank
Cool Down (2-3 minutes): • 30 seconds light walking in place • Simple stretches for:
- Chest (arms behind back)
- Quadriceps (heel to buttocks)
- Hamstrings (gentle forward fold)
- Core (gentle torso rotations)
PROGRESSION TIPS: Week 1-2: Focus on form, use modifications if needed Week 3-4: Increase speed/reps while maintaining form Week 5+: Add a fourth round if feeling strong
INTENSITY GUIDE: • Beginner: Take extra rest if needed • Intermediate: Stick to 30 seconds work/30 seconds rest • Advanced: Reduce rest to 15 seconds between exercises
TRACKING YOUR PROGRESS: Count your reps in each 30-second window and try to increase them slightly each week. For example: Week 1: 6 push-ups in 30 seconds Week 2 Goal: 7-8 push-ups in 30 seconds
IMPORTANT NOTES: • Stay hydrated - drink water before and after • If you feel any sharp pain, stop immediately • Focus on quality over quantity • Breathe steadily throughout each exercise
Remember: While these exercises are great starting points, real transformation comes from a comprehensive approach to fitness and nutrition. At NorthAxis Fitness, we combine personalized workout programs with nutrition coaching and our signature food intolerance testing to create lasting results.