Get Better Results By Mastering These 4 Exercises

“Today’s preparation determines tomorrow's achievement”. How true that is, in all aspects of our lives and especially in getting the most out of our fitness routines and the achievement of our goals! Which is why, after reading this quote, I dedicate this article to all those who, like me when I started my fitness journey, don't know a Squat from a Push-up (On my toes? Are you joking?) and think a Row is something you… ummm do on a boat?Master the below 4 moves and you will gain so much more from your workout. You’ll get a higher number of quality reps in, which is a massive win for your body, safeguarding you against  injury and keeping you in a fat-burning state for longer! Yeeehaaa!!Why not practice your moves in front of the mirror so you can see exactly how you position your body. Have fun with it. Rope in your partner, best friend, training buddy or the kids and practice them together. Once you’ve got these down-pat you’ll be amazed at how much more you get from your routine and how exercise can become fun and exciting… trust me!Below are the cues of a basic Lunge, Squat, Push-up and Bent Over Row along with the primary and secondary muscles involved, thrown in there for a little extra info!

Lunge

Primary movers: Glutes, Hamstrings & Quads.Secondary movers: Calf, Abs, Lower Back muscles, Hip Flexor.How to:

1. Keep your upper body straight, with your shoulders back and relaxed and chest up.
2. Looking forward, choosing a point in the distance to focus on without looking down.
3. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
4. Make sure your front knee is directly above your ankle, not pushed out too far (front knee shouldn’t go past your toes) and make sure your back knee doesn't touch the floor but stays at that 90 degree angle. (This is what we mean when we say “lower that back knee”!)
5. Keep the weight in your heels as you push back up to the starting position.
6. To make it more challenging, grab some dumbbells!

Squat

Primary movers: Major Glute muscles, Deep Back muscles, Hamstrings & QuadsSecondary movers: Abs, Minor Glute muscles, Calf.How to:

1. Stand facing forward and your chest up.
2. Place your feet slightly wider that shoulder width apart. Extend your hands straight out in front of you to help keep your balance.
3. Sit back and down like you're sitting into an imaginary chair.
4. Keep your head facing forward as your upper body bends forward just slightly. Keeping your chest up as you descend.
5. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
6. Keep your core engaged (belly button into spine) pushing through your heels to bring yourself back to the starting position.

Push-up

Primary movers: Pec (major), Delts, TricepsSecondary movers: Shoulder muscle group, AbsHow to:

1. Assume a plank position supporting yourself with just your hands (palms down and approximately shoulder width apart) and balls of feet (toes).
2. Make a straight line with your body from your hands to your heels. Engage your core.
3. Face the floor ensuring a nice straight relaxed spine.
4. Bending at the elbows, lower your torso to the ground until your elbows form a 90 degree angle. Keep your head facing forward. Try to have the tip of your nose pointed downwards.
5. Take in a breath as you lower yourself down.
6. Breathe out as you push up. Continue the push until your arms are almost in a straight position, but not locked out.

Bent-over Row

Primary moves: Lats (largest back muscle), RhomboidsSecondary movers: Biceps, Traps, Lower back, shoulder muscle group & Oblique.How to:

1. Stand with feet hip-width apart and keep your knees slightly bent as you bend over at the waist.
2. Engage your core and keep your back straight. The key to this part of the exercise is to maintain a natural spine shape. (ie not hunched or dipped)
3. Contract your back muscles as you pull your arms in. Shoulders close to the body.
4. Keep the shoulders back and down, don’t shrug your shoulders.

HOT TIP: The best way to describe this move (and one that made it click in my head) is imagine you have a grape between your shoulder blades and you want to squeeze out the juices at each movement.