If you’ve never exercised before, creating an exercise routine can be a daunting task. Even if you have exercised before, it can be a challenge to start over. Many of us were athletes in school only to find our adult selves sitting at desks all day and watching Netflix all night. Jumping back on the fitness wagon takes time and effort, which may be in short supply.
There are more exercise programs now than ever before. From free routines on youtube, to $300 bluray sets, video games, or old fashioned gym memberships. Thousands of choices means we struggle to make a decision.
We don’t need to worry about being wrong when it comes to exercise.
The thing to remember when trying to find an exercise program is this: The best plan is the plan you will stick to. If this means going to a gym to experience camaraderie, buying a DVD set so you can stay solo in your living room, or picking up running because its simple and easy to repeat. Whatever works for you and the life you currently lead is all that matters.
We are not here to tell you what’s right or wrong with any particular workout regime. Instead, we offer a simple routine that will work all the major muscle groups in your body, without expensive equipment or memberships.
Every body is unique.
If you don’t know how to create a routine tailored to yourself, don’t worry. The goal is to find something that works for you, it does not need to be perfect for you to stick with it. Whether it’s 15 minutes, or an hour and 50 minutes, find something that you can stick to.
Each of the Mobius team members practices their own unique style of fitness. Each style is tailored to the specific needs and goals of the individual, and with the right knowledge you too can tailor your own unique plan.
Its simpler than you think.
You don’t need equipment, special supplements, or a unique location in order to practice proper physical fitness. All you need is you.
The largest muscle group in the body is located in the legs. Exercising these muscles produces the largest increase in growth hormones, greatest expenditure of calories, and overall the most bang for your buck when exercising. How do you exercise these muscles? Easy.
Place your feet shoulder width, or a little wider, apart. Point your feet forward. Now, squat down until your knees are at right angles (90 degrees) or however far is comfortable. Focus on your glutes (your butt) as you stand back up. This way you are using your legs and glutes to lift yourself up, relieving the pressure from your knees.
You can hold your arms out in front of you, place your hands on your hips, or bring your hands together in a “prayer” motion each time you squat down.
(Did you know that strengthening your glutes can reduce knee pain? Many of us experience knee pain due to weakened glutes caused by constant sitting.)
Squats can be practiced any time and any where. We recommend doing enough squats that you feel the burn in your glutes. 20 body weight squats is a good place to start.
Try doing 20 squats, taking a break for other exercises, and returning for another 20 squats. Do this at least 3 times for a quick and effective exercise of your glutes and legs.
Drop down and give me… however many you can. Push ups are another great exercise. When done properly, push ups aid in arm, shoulder, upper body, and core strength. There are many forms of push ups, so we suggest utilizing whatever form is most comfortable for you. You can branch out to more complicated forms later.
Lay on your stomach, flat on the ground. Place your hands below or slightly wider than your shoulders. While holding the rest of the body straight, press upwards until your arms are straight. Lower back down until you are touching the ground, and repeat. If needed, leave your knees on the ground for an easier push up.
There is no harm in doing full push ups or the easier version using your knees. The important thing is to do enough repetitions that you feel your muscles activating and working towards their limits. We suggest aiming for 10 full push ups as a set, and then repeating those 10 push ups 3 times during your workout. Your last push up should be a challenge, signalling your body “Hey, make these muscles stronger!”
A great isometric exercise for improving core strength is that of the plank. Laying down on your stomach, place your elbows underneath your shoulders, with your hands flat on the ground in front of you. Press upwards and hold your body in a straight line from your ankles to the crown of your head. Hold this position for at least one minute, or until failure. We think 90 seconds is a solid amount of time to hold a plank, and as you practice you may find yourself able to hold planks for 3–5 minutes straight.
A well done plank results in the abdomen muscles burning. It may take a moment of relaxation on the floor to stretch yourself out again. It’s no wonder the strongest man in the world did isometrics, they’re intense!
Isometric exercises are exercises where muscles are flexed and held in a position over an extended period. The idea being to maximize output as quickly as possible without having to engage in multiple repetitions. After all, the goal of any exercise is to strain a muscle to the point of exhaustion, and in turn promote repair and growth of the muscle.
We know we know, this was everyone’s “favorite” in gym class. Pull ups are an amazing exercise for the arms, shoulders, chest, and upper back. There are also rumors that pull ups promote weight loss. As you continually attempt to pull your body weight up, you signal to your body to shed some pounds in order to make the efforts easier.
Finding a place to do pull ups can be a challenge, so don’t fret if this exercise doesn’t make it into your daily routine. Though we highly recommend finding a way to do pull ups. Door frame pull up bars can come in handy, assuming you have strong door frames. Wherever you find to do your pull ups, just remember safety first. Better to stick with ground based exercises than to risk injury or broken property.
The most effective pull ups, and often the most challenging, are the wide arm variety. Spreading your hands slightly wider than your shoulders and pulling up on the bar as if you are bending a bar over your head. This engages not only parts of your arms, but your shoulders and back as well.
Putting it all together into a simple routine.
With these four simple exercises you can workout your entire body in a short period. Try a set of each of the four exercises, followed by another set of each, and finish it all up with a third and final set. So, as an example:
10 push ups
90 seconds plank
5 pull ups
Repeat 3 times, with a short break between the sets. In ~20 minutes you can have an effective, yet simple workout. Just be sure to push yourself!
For those of you who already practice a fitness routine this may seem overly simple. But as we mentioned earlier, the routine that you stick to is what is important. We hope to provide a super simple, easy, anyone can do it routine to get you started on a path towards optimal physical fitness for you. Experiment with new exercises, try out gyms during their free days, watch some youtube videos and see if they motivate you.
We all have our own styles when it comes to physical fitness, and its up to you to discover yours.
If you would like any help, please don’t hesitate to contact us via social media, the chat box on our site, or our contact us page. We would be happy to point you in whatever direction you feel would best suit your goals.
How did the Mobius team get started on their fitness journeys?
- Megan started her fitness journey as a dancer, staying in shape and nimble for her performances.
- David became engrossed with numbers and body building and ran workout groups during college. Always aiming for the most optimal routines.
- Michael fed an obsession with health with an obsession for reading and focuses on functional and body weight fitness.
- Darren ran track in high school, and now finds himself lifting at the gym or running on the track.
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