all right folks so this is the these four
exercises are the basics of Fitness strength training which you need to learn and that's how
we measure your Baseline strength when you start to become healthy one thing is not included is
pull-ups because they're very very hard to do but they're also part of the Baseline strength
but you can't do them on your own unless you have someone like me or someone else to help you
and know how they're doing it so make sure you're warmed up through walking o
r swimming or whatever
and then you have to also warm up your shoulders a lot like this really swinging your arms quite
ferociously you know not just going like that like that you got to really go for it okay and
then hips and shoulders with your hands raised up to your chin side to side two three times like
that and then just a quick one two three back and a quick one two three down okay so push-ups planks
squats and on the squat lunges everything right here without going anywhere this you
can do at
home in the office outside in the garden like we are right now on a lake wherever on a river okay
let's go I'll keep it short and sweet push-ups make sure you're in the correct position AR not
up not down floating or sagging and then you go down all the way nice form two three four five
all the way down six seven and all the way up 8 9 and 10 right I try to go for 50 to 60 each
time you take a very very short break I'm hardly breathing but you may well be then you go straight
in
to the the plank position classic plank which is very easy well I mean I call it the kind of
resting strength training position because it doesn't involve movement it's static but you're
engaging your shoulders chest neck lower back core and also your legs so the aim here is to go
past your maximum time so if you're a beginner like I I work mostly with beginners who haven't
trained in many many years they can barely do 20
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