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Basic Exercise Routines

Health Warning

Consult a doctor before you start any exercise program. Moreover, it's ideal to have a full evaluation to ensure you do not have any severe injuries that can get worse by taking part in these exercises. 

 Once your doctor has cleared you for exercise, you must start slow; the progress depends on each individual. While it's good to push yourself, there is no reason why you should push yourself to a point where it harms your health. 

 Furthermore, it's best to keep an eye on your injury and make sure the inflammation does not come back. If you feel you cannot complete the exercise and are placing excessive strain on your body, it's best to regroup with your doctor or therapist.

Exercise Routines

Whether you are looking to get started on a workout routine or looking for a way to improve your current performance, we are offering you a tried and tested basic exercise routine that works! From starting fresh, starting again, to building and maintaining a physique of your choice. Here we have a basic pattern that is easy to follow and boosts your fitness levels. 



It's time you start with a challenge! An essential part of a well-rounded fitness routine lunges helps promote movement while increasing your glutes and legs' strength.


  1. Stand with your feet shoulder-width apart, and with your arms at your sides.
  2. Take a step forward with one leg of your choice, and bend the same knee as you move forward.
  3. Stop when your thigh is parallel to the floor, and ensure your knee does not pass your right foot.
  4. Push yourself back using your front foot, and end up in your starting position.
  5. Repeat the process using your other leg, and this is considered a single rep.


Complete three sets, each one covering ten reps



The most basic, yet one of the most intense workout choices, Makes them a useful alternative for strengthening your muscles. As push-ups help target a great range of muscles with every single movement.


  1. Start in a basic plank position, and make sure your shoulders are pulled down and back, your core is right, and your neck is in a neutral position.
  2. Then bend your elbows and gradually start to lower your body towards the floor. When your chest grazes the floor, extend your elbows and return to the basic plank position.
  3. Make sure your elbows are close to your body and set shoulder-width apart at all times.


Complete three sets, each one is consisting of 5 to 15 reps depending on your abilities. Furthermore, if you are unable to perform standard push-ups, you can go with knee push-ups.



Squats are great for individuals who are looking to strengthen their core and work out their lower body. Adding some much-needed flexibility in your back and hips, while burning calories as it goes!


  1. Start by standing in an upright position, with your feet set at a slightly wider place than your shoulder width.
  2. Arms at your side, and your feet firm on the ground ensure a healthy posture.
  3. Before you dip, make sure your core is in check, and that your chest and chin are facing straight ahead.
  4. Pushing your hips backward, bend to create the same position you do when sitting on a chair.
  5. Make sure your knees do not bow outwards, or inwards. At the same time, you push yourself to a point where your thighs are parallel to the ground.
  6. Pause for a second or two, and return to your starting position.


Complete three sets, each one containing at least 20 reps


Starting with these three basics can help you achieve the body you have always wanted. What makes them a great catch is that you can practice them anywhere, and at any time of the day. When it comes to creating the perfect exercise routine, it's all about management. So why add too much to your plate, when you can start with the basic three and work your way forward.


Once you have mastered these three exercises, we suggest adding the number of sets and reps per set. However, it's best to increase at a steady 10% rate. This way, you can ensure you are building your physique and fitness level at the same time. 



Yours in self-care,

Adrian Wilk

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