I’m a personal trainer who works with lots of people who are new to exercise.
Whether a client is a beginner or not, I always start by running them through four fundamental moves: squats, push-ups, lunges, and pull-ups.
These are all functional exercises that train your body to move efficiently in everyday life.
Combined, they hit lots of important muscle groups in your legs, arms, core and back (as long as you're performing them correctly).
You can modify them to suit your ability and progress them as you get stronger. Plus, you only need a pull-up bar and an exercise mat to do them.
How to do the four moves
1. Push-up
Sets: 1-2 Reps: 8-10
- Start in a high-plank position, with your toes and hands on the floor and your body held in a straight line from your shoulders to your heels. Your hands should be slightly wider than shoulder-width apart.
- Keep your core engaged and bend your elbows to lower your chest and torso toward the floor.
- Once you reach the end of your range, push yourself back to the starting position.
Trainer tip: Most beginners can’t perform a full push-up with proper form. If you can’t lower your chest to the floor, try a modified version. Drop your knees to the floor and keep the rest of your form the same.
2. Squat
Sets: 1-2 Reps: 8-10
- Stand with your feet hip-width apart with toes pointing outward. Engage your core and maintain a neutral spine.
- Bend your knees and push your hips back and down as if you’re about to sit in a chair. Keep your knees pointing in the same direction as your toes.
- Lower your hips as far as your mobility allows toward the floor.
- Press through your heels to return to standing.
Trainer tip: If you’re new to squats, use a chair as a guide. Aim to tap your buttocks to the seat, then push through your heels to stand up.
3. Lunge
Sets: 1-2 Reps: 8-10 each side
- From standing, step one foot forward.
- Lower your hips toward the floor, bending both knees to roughly 90° angles.
- Keep your core engaged and your chest and spine upright.
- Once you’ve tapped your back knee to the floor or reached the end of your range, return to standing.
- Complete the repetitions on one side, then switch to the other.
Trainer tips: If balance is an issue, perform the lunge next to a wall or sturdy chair. Placing your hands on your hips also aids stability.
4. Pull-up
Sets: 1-2 Reps: 8-10
- Grip a pull-up bar with both hands, slightly wider than shoulder-width apart, palms facing outward.
- Keep your core engaged and spine neutral.
- Squeeze your shoulder blades together and pull your chest to the bar.
- Slowly lower yourself to the starting position.
Trainer tips: Pull-ups are tough, even for those who work out regularly. Start by hanging from the bar for 15-30 seconds to build your grip and upper-back strength. Use a resistance band looped around the bar and under your feet to reduce the load as you develop your form and strength.
