I tried to think of the first exercise I ever learned. I can’t put my finger on it but I bet it was skipping, running, push ups, summersaults or sit ups.
For me body weight exercises are the basics, the foundation of where I build my fitness. From walking to cycling to yoga, moving my body starts first with getting the moves right.
The past month I’ve had a lot of hip and lower back pain. It was so bad I had to stop my activities, including walking to work, and rest my body.
Now that the acute pain has passed I’m going back to basics with a beginner body weight workout. I like this one by Nerd fitness. It’s customizable and I can draw on my previous knowledge to pick the variations on each exercise that work.
For example toe push-ups are not accessible to me right now and knee push-ups are painful from varicose veins across my knees so I started with wall push-ups. You get parallel to a wall with your arms extended, step back on your tippy-toes and do your push-ups. It allows me to dial in my form and check in with my body. After 3 circuits I can feel the burn in my chest & triceps.
My partner and I joked our little 20 minute routine was just a warm up until the aches set in two days later. It might be the squats, the lunges or the giant bag of rice we used as a weight but whatever it was we were both humbled by how much the routine asked of our bodies.
I want to slowly ramp back up to weights. I also know if I do a body weight routine for a few months my core, flexibility and form will support my future fitness goals and reduce my chances of injury.
This rice seemed, at just under 8kg, a good rowing weight.
What exercises do you go back to time & again? What is the first exercises you remember learning?