“Basic 4” Body-weight Strength Training Exercises

The “Basic Four” is one of my most used body weight strength training workouts. In fact, we do it before almost every workout in the Essentials” planThese 4 movements strengthen your lower body, upper body and core for an over all workout that is quick, gentle and convenient.  

Watch the video clips below to learn how to do these overlooked exercises safely and effectivelyI use these 4 simple moves anytime I am short on space, time and equipment and just want to get a quick workout in to maintain my activity levels. 

Complete 10-15 reps of each exercise. Feel free to repeat for as many rounds as desired. 1-2 rounds is best for a warm-up or cool down. 3-5 rounds is best for a body weight only workout routine.

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Intro to the Basic Four

Play Video

Body weight Squats

Knee Push Ups

Full Sit Ups

Bench Dips

Grab your free copy of this plan!

Get all of the videos, instructions and details send to your inbox. Complete this plan on your own time and refer back to the guide whenever you'd like!

 

Do you want this routine built into a customized fitness plan created just for you? Check out the Online Training Page for program options.

Just getting started, or need to re-boot your fitness program? The best place to start is the “Essentials Plan“. Click to learn more about the 8 week strength training and nutrition coaching! 

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