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Benvinguts i benvingudes al mural d'Educació Física!

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Benvinguts i benvingudes al mural d'Educació Física!

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me on the first day of gym - GIPHY Clips

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Playlist amb música motivadora per a l'activitat física

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Playlist amb música motivadora per a l'activitat física

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Eminem - Lose Yourself

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No e x c u s e s! Som una comunitat activa que gaudim del que fem!

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No e x c u s e s! Som una comunitat activa que gaudim del que fem!

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Tornada a la calma després de fer exercici

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Tornada a la calma després de fer exercici

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One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

3. Complete 3 sets of as many reps as possible.

If you can't quite perform a standard pushup with good form, drop down to a modified stance on your knees - you'll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn't only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.

Equipment: 10-pound dumbbells

5. Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you're squeezing at the top of the movement.

Equipment: 10-pound dumbbells

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Equipment: dumbbell

7. Burpees

An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.

2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.

3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.

4. Stand up straight, bringing your arms above your head, and jump.

5. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don't neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you're completing this move effectively.

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.

2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

9. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn't only good for you, but it'll make your booty look perkier, too.

These fundamental exercises will do your body good, but there's always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

adding 5 more reps

adding more weight

tacking on a jump to moves like squats and lunges

Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit - whatever that may be! She was featured in Oxygen magazine's "Future of Fitness" in the June 2016 issue. Follow her on Instagram.

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We've rounded up the 10 best and most powerful exercises to do every single day. Do these for 30 days straight or twice a week to see and feel a difference.