3 Bodyweight Movements You Should Do Daily


Movement is medicine!

Movement gives our bodies attention, freedom and care. When we move our bodies, not only are we training our joints to get stronger, but we are giving our muscles a chance to breathe.

Here are three movements you can perform from anywhere at anytime. I recommend moving your body 10-15 min in the morning, afternoon and in the evening to prevent any stiffness or tightness from happening.

1. Squat

Squats are an amazing movement to perform because we already perform them daily; sitting in a chair or reaching for something on the floor. When we squat, we activate our core and hip muscles. Our core muscles are what we use to bend, rotate or stand. When our core is strong, our stability strengthens, making it easier to balance. Our hip muscles are used when we run or sit, however if they are in a flexed position (sitting) for an extended amount of time, they become tight. Squats will keep the area activated and mobile.

Perform: 3 sets of 20 reps daily

2. Step-Ups

When it comes to strengthening the knees, step-ups are my number one choice. As you press your heel into the step, you are activating your hamstring and glute muscles. Those two muscles are what we use when we walk, run, stand or sit. Engaging those areas, releases pressure off the knee and creates a stable foundation for the knee to strengthen. 

Perform 3 sets of 15 reps on each side, daily.

3. Push-Ups

Push-ups are great for strengthening multiple areas all at once; chest, shoulders, core, triceps, glutes. YES! When you squeeze your glutes you are activating the BOOTY! Strengthening these areas will support your everyday movements, such as, carrying, reaching, pulling or pressing. I love adding push-ups at the end of every workout because they light up the core just as much as the upper body. When you press your bodyweight into the floor, you are engaging your core to keep you balanced. Push-ups can also be modified if you are unable to do them on the floor. You may use a wall, chair or even bench. Find what works for you.

Perform 3 sets of 10-12 reps daily

For the next two weeks, I challenge you to incorporate these three movements into your daily routine. Please let me know if you have any questions during your practice.

I look forward to connecting with you and watching you grow stronger along your journey!

Let's keep moving Squad,

Coach Steph


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