Exercise Tutorials
Bodyweight

Learn About Exercise Technique!

Not getting the most from your workouts? This section will teach you everything you need to know about how to perform an exercise with the correct execution so that you can progress much faster during your fitness journey.

Wide-Grip Push Up

How To: Lay down with only your hands and feet touching the floor (knees too if you are a beginner), place your hands underneath your chest, lower yourself as far down as you can, push back up.

Works: Chest (primary), Shoulders, Triceps

Key Points:

  • Hands underneath your chest
  • Elbows pointing diagonally
  • Keep your body flat and at the same level
  • Straighten your arm at the top and squeeze your chest at the top

Bodyweight Squat

How To: Whilst, standing, place your feet shoulder-width apart, look forward, stay upright with your upper body and bend straight down, before coming back up.

Works: Quads (primary), Glutes, Hamstrings, Core

Key Points:

  • Keep your upper body upright
  • Avoid arching your back
  • Keep looking forward
  • Focus on pushing up with your quads

Chin Up

How To: Place both hands underneath the bar, pull yourself up slowly, lower yourself back down.

Works: Back (primary), Biceps

Key Points:

  • Lean back slightly as you come up
  • Avoid hunching forward with your shoulders
  • Go as far up as you can

Forward Lunge

How To: Stand with your feet shoulder-width apart, step forward half a metre with one foot, bend your front knee, with your back leg following. Lean forward over your front leg with your head, before pushing back up and back with your front leg.

Works: Quads (primary), Glutes, Core

Key Points:

  • Lean forward over your front leg to increase tension
  • Avoid going too far forward (half a metre step forward is fine)
  • Focus on pushing up with your front leg

Wall Sit

How To: Stand up and place your back against a wall, bend your knees and slide down the wall until you get close to a 90-degree angle. Hold that position for the required time.

Works: Quads (primary), Core

Key Points:

  • Sit at slightly higher than 90 degrees
  • Feet shoulder width apart
  • Back against the wall
  • Take deep breaths
  • Hold the position for as long as you can

Pull Up

How To: Place your hands near the edge of the bar, shoulder-width apart. Lean back slightly and pull yourself up as far as you can, before lowering yourself back down.

Works: Back (primary), Biceps

Key Points:

  • Lean back slightly as you come up
  • Avoid hunching forward with your shoulders
  • Go as far up as you can

Tricep Push Up

How To: Have your body flat, place your hands close together and underneath your chest, lower yourself as far down as you can, with your elbows tucked in and pointing directly behind you, push back up.

Works: Triceps (primary), Shoulders

Key Points:

  • Hands underneath chest
  • Elbows tucked in and pointing behind you
  • Hands closer together but not touching
  • Straighten arm at the top to engage triceps further

Plank

How To: Place your whole body flat above the mat, with only your feet, forearms, and outer part of your hands touching the ground. Feel the tension in your core and hold for the required time.

Works: Core (Abs) (Primary), Shoulders

Key Points:

  • Keep your body as flat as you can.
  • Keep your hips as low as you can.
  • Squeeze your core and feel the tension.

Sit Up

How To: Have your upper body flat on the mat, with your knees bent up and hands placed on the side of your head. Lift your upper body up and as far forward as you can go. Crunch at the top, before lowering yourself back down.

Works: Core (Abs) (Primary)

Key Points:

  • Hands by the side of your head.
  • Knees bent up – Come up and as far forward as you can with your upper body.
  • Crunch hard at the top

Contact

Details

Sean Wilson
seanwilson222@gmail.com
07771475036
Newbury, West Berkshire, United Kingdom