Start smart with this beginner-friendly routine from sports medicine physician and fitness instructor Jordan Metzl.
HOW TO DO IT: Perform 10 reps of each move, resting 1 minute before moving to the next exercise. Do the circuit 3 times. Aim to do the routine 3 times a week, with at least 1 rest day between workouts.
HIP BRIDGE
Targets: butt, core, back of thighs
Lie on back with knees bent. Push through heels, squeeze glutes, and lift hips up until body forms a straight diagonal line from knees to shoulders. Hold for 1 to 2 seconds, then lower to starting position.
CHAIR SQUAT TO BICEPS CURL
Targets: thighs, butt, front of arms
Stand in front of chair, a 1-2kg dumbbell in each hand. Shift weight into heels and squat until butt taps chair, then stand and curl both dumbbells toward shoulders.
STANDING CALF RAISE
Targets: calves
Stand holding a 1-2kg dumbbell in each hand. Raise heels until you’re on tiptoes, flexing calf muscles. Hold for 1 second, then lower heels back down.
MODIFIED FOREARM PLANK
Targets: core
Start on hands and knees, then walk hands forward until body forms a straight diagonal line from head to knees. Lower to elbows, resting forearms on floor. Hold for 15 seconds.
SINGLE-ARM ROW TO TRICEPS KICKBACK
Targets: upper back, triceps
With 1-2kg dumbbell in right hand, stand with right leg behind, left knee bent. Pull dumbbell up, keeping elbow at side; straighten arm to extend dumbbell behind, squeezing triceps.
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