I exercise in some form of intensity every day of the week, mainly because it feels good and I like to be able to move my body. But it also promotes hard work, endurance and a value of training that you can qualify in any aspect of your life.

For the following exercises, I would recommend doing three sets of 15. It’s not super challenging, but it’s a pretty safe number for anyone just beginning to work out.

Jillian is a licensed spinning and indoor cycle instructor, and an indoor fitness instructor for the American Council on Exercise. She is a magazine, newspaper and online journalism graduate student. Email her at [email protected] and follow her on Twitter @jathaw.

Photo Illustrations by Drew Osumi | Staff Photographer 

Lunges

What it targets: legs

How to:

1. Stand up straight with your hands on your hips.
2. Step forward with your right leg until it is at a 90-degree angle with the floor. Keep your upper body straight.
3. Hold this pose for a couple of seconds, then step your right foot back into place.
4. Repeat with your left foot.

Jillian says:

“It’s a great movement that works all of the muscles in your legs. It also works some lower-back muscles and your glutes, so you’re getting a really good lower-body work out in a simple movement. It’s also really good for your range of motion.”

Squats

What it targets: legs

How to:

1. Stand with your feet shoulder-width apart and hold you hands out in front of you.
2. Bend your knees and act as if you’re sitting down in a chair, keeping your back as straight as possible.
3. Hold the position for a few seconds, then straighten back up.

Jillian says:

“The squat is a really safe exercise. It’s similar to the lunges in that it works all of the main muscles in your legs, but it has a little bit less range of motion. It’s safe to do and gives you a great workout in all of your leg muscles and in your lower back and your glutes. They’re really good for toning and firming.”

Floor dips

What it targets: arms

How to:

1. Sit on the floor with your feet flat on the floor. Lean back slightly and put your hands flat on the floor directly underneath your shoulders, with arms bent.
2. Push yourself up off the ground and contract back down, keeping your body off the floor. This should feel like an inverted pushup.

Jillian says:

“These help tone your arms, but they also work the two very small tricep muscles that, because they’re so small, a lot of times we’re not working them out adequately. By strengthening them, you’re enhancing that part of your arm, which attributes to your overall upper-body strength.”

 

Sculls

What it targets: abs

How to:

1. Sit on the ground with your knees bent, back straight and arms out in front of you.
2. As you lean back, balance on your butt. Open your arms out to the side and straighten your legs out front, keeping them elevated off the floor.
3. Bring your arms and legs slowly back to position one, legs still in the air.

Jillian says:

“With abs and core, it’s not only just wanting a toned stomach. When your core is strong, everything else in your body is strong. It’s also good for balance. If you have good balance, you’re going to feel that your daily activities in life come easier. And when your abdominal muscles are better sculpted more efficiently, your posture usually improves.”

Published on October 20, 2013 at 11:38 pm

Contact Jillian: [email protected]