News & Events
6 Fundamental Exercises to Kickstart Your Fitness Journey
BY Alvin Netto
“When you’re new to working out, the fitness world can feel overwhelming.”
With endless workout routines, equipment choices, and conflicting advice, it’s easy to feel stuck before you even begin. But here’s the truth: building a strong foundation starts with mastering a few essential movement patterns. These six fundamental exercises cover all major muscle groups and movement types, helping you develop strength, balance, and body awareness.
Pull (Resistance Band Rows Or T Press)
Pulling exercises are essential for strengthening the back muscles, improving posture, and balancing out the pressing movements in your routine. A strong back supports spinal health, enhances shoulder stability, and plays a major role in everyday movements like lifting, pulling, or carrying.
Resistance Band Rows
This exercise targets the upper and mid-back, especially the rhomboids, trapezius, and latissimus dorsi.
Using a resistance band makes it accessible and adaptable to any fitness level. Simply anchor the band at chest height, grab each end, and pull the bands toward your torso while squeezing your shoulder blades together. Focus on controlled movement and proper posture — avoid shrugging your shoulders or using momentum.
T-Press
The T-Press is a fantastic addition to pull training, especially for targeting the rear delts and upper back muscles that are often undertrained.
This movement helps improve shoulder mobility and posture, particularly beneficial for those who sit for long hours.
Together, Resistance Band Rows and T-Presses build a solid foundation for pulling strength and shoulder stability — two essentials for an all-around strong and balanced upper body.
Push (Resistance Band Chest Press Or Push-Up)
Pushing movements are essential for building strength in the chest, shoulders, and triceps — muscles you use for everyday actions like pushing doors or getting up off the floor.
Resistance Band Chest Press (Standing)
Anchor a resistance band at chest height (e.g., around a squat rack). Stand tall with your feet parallel and shoulder-width apart, keeping your spine neutral and core braced. Hold the handles at chest level and press forward until your arms are fully extended, then slowly return to the starting position.
This movement challenges your pushing muscles while engaging your core for balance and stability.
Push-Up
The classic push-up remains one of the most effective upper body exercises.
Start in a plank position with your hands slightly wider than shoulder-width apart, core tight, and body in a straight line. Lower yourself until your chest nearly touches the ground, then press back up. Modify by placing your knees on the floor if needed.
Push-ups not only build strength in the chest, shoulders, and triceps but also activate your core and improve body control.
These push-based exercises are foundational for developing upper body strength and stability. Whether you’re using resistance bands or your own bodyweight, focusing on proper form and consistent practice will help you build a strong chest, defined shoulders, and powerful triceps—essential for overall functional fitness.
Core (Dead Bug)
The core is essential for overall stability, balance, and functional movement. Strengthening your core will improve your posture, reduce the risk of back pain, and enhance your ability to perform other exercises with better form.
The Dead Bug is a simple yet highly effective core exercise that targets deep abdominal muscles while promoting spinal stability and coordination. It’s especially beneficial for beginners and those recovering from back discomfort, as it teaches you how to engage your core properly without straining your lower back.
To perform it, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees, directly above your hips. Engage your core by gently pressing your lower back into the floor. Slowly lower your right arm and left leg toward the ground in a controlled motion while keeping your core tight and your spine neutral. Return to the starting position and repeat on the opposite side.
The key is to move slowly and with intention—this isn’t about speed, but about control. By training your body to resist unwanted movement, the Dead Bug enhances core stability and strengthens the coordination between your upper and lower body.
Lunge (Bodyweight Stationary Lunges)
The lunge is a fundamental lower-body movement that targets the quads, glutes, hamstrings, and core, while also improving balance, coordination, and hip mobility. Lunges mimic real-life movements like walking, climbing stairs, or hiking, making them a key component in any well-rounded training program.
Bodyweight Stationary Lunge
Stand tall with your feet hip-width apart. Step backward with your left foot and lower your hips. Your back knee should hover just above the floor. Drive through your front foot and push yourself back up to the starting position. Repeat on the other side.
Lunges help strengthen your lower body unilaterally, improve balance, and address muscle imbalances. Mastering this movement will enhance your leg strength and stability, which is essential for both everyday activities and athletic performance.
Squat (Bodyweight Squat)
The squat is one of the most effective exercises for building lower body strength. It primarily targets the quadriceps, hamstrings, glutes, and engages your core. Squats also enhance joint flexibility, promote better posture, and help in improving overall functional fitness.
Bodyweight Squat
Start by standing with your feet shoulder-width apart, with your toes slightly pointed outward. Keep your chest lifted and your back straight. Slowly lower your body by bending your knees and hips as if you are sitting back into a chair. Make sure your knees track over your toes and don’t extend beyond your toes. Once your thighs are parallel to the floor (or as low as your mobility allows), press through your heels to return to the starting position.
Bodyweight squats are an excellent exercise for beginners as they focus on proper form and mobility. Mastering the bodyweight squat helps develop strength and control, which is essential for progressing to more advanced variations, including weighted squats.
Hinge (Bridge Or Kettlebell RDL)
A lot of people confuse a hinge with a squat. A hip hinge involves more hip movement by pushing the butt straight back, hinging at the hips, and lowering the chest toward the floor. I often start with a glute bridge to help clients learn how to engage the glutes for hip extension (pushing up). Once your glutes are activated, we can proceed to a standing hip hinge, which now involves maintaining a neutral spine.
Bodyweight Bridge
Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down. Press through your heels, squeeze your glutes, and lift your hips toward the ceiling. At the top of the movement, your body should form a straight line from your shoulders to your knees. Hold for a second, then lower your hips back down with control.
CLICK HERE to watch a full video on how to do a proper glute bridge.
Kettlebell Romanian Deadlift (RDL)
Stand with your feet shoulder-width apart and hold a kettlebell in front of your thighs with both hands, palms facing your body. Keeping a slight bend in your knees, hinge at your hips and lower the kettlebell toward the ground, maintaining a straight back. The motion should come from pushing your hips back rather than bending at your waist. Once you feel a stretch in your hamstrings, reverse the movement by driving your hips forward, standing tall, and bringing the kettlebell back to the starting position. Repeat for the desired number of reps.
The bodyweight bridge helps to strengthen your glutes and hamstrings, while the kettlebell Romanian deadlift (RDL) targets the posterior chain, including the glutes, hamstrings, and lower back. Together, these exercises provide a comprehensive approach to building lower body strength and stability.
Starting your fitness journey with these 6 fundamental exercises will set you up for success, helping you build a strong foundation of strength, mobility, and coordination. Whether you’re new to working out or looking to enhance your routine, these movements will improve your functional fitness and prepare you for more advanced challenges.
Remember, consistency is key, and over time, you’ll notice improvements in both your strength and overall performance.
Keep pushing yourself and celebrate the progress, no matter how small! And if you’re ready to take your fitness to the next level, consider seeking guidance from a certified personal trainer or joining a supportive fitness community to stay motivated and on track.
Feel free to reach out with any questions or for more fitness tips. Train smart!
