Exercise Explanations

PUSH UPS

The push up is the classic body weight exercise for the upper body. In using good plank form, you actually use the entire body but with the focus on the chest, arms, and shoulders. You’ll be lifting about 70% of your bodyweight. If you haven’t been training your upper body, standard pushups may be quite difficult; see this page for beginner versions. Global Fast Fit has two categories for women; standard certified and modified certified; the modified version involves doing a modified version of the push up as you can see here.

How to do Push ups

Assume the starting position, with hands slightly wider than shoulder-width apart.

Try to form a straight line from head to feet, and brace your abdomen slightly.

Lower yourself as deep as you can, while inhaling.

Reverse the motion when you've touched the floor, and push yourself up to straight arms again while exhaling.

Repeat for reps.

High Intensity Muscles

Pectorals, Front Deltoids, Triceps

Moderate Intensity Muscles

Back Deltoids

Low Intensity Muscles

Abs

Plank Leg Lifts

Plank leg raises are excellent for strengthening your core while also challenging your balance and stability. Remember to breathe evenly throughout the exercise. Focus on maintaining a solid plank form throughout the exercise. Avoid rocking your hips or twisting your body as you lift your legs.

How to do plank leg lifts

Begin by getting into a standard plank position. Place your elbows directly under your shoulders, legs extended straight behind you, and toes pressing into the ground. Your body should form a straight line from your head to your heels.

Brace your core, keep your back flat, and avoid letting your hips sink down or lift too high.

Slowly lift one leg off the ground to about hip height without bending the knee. Keep your leg straight during the movement.

Hold the lifted position for a moment, then gently lower your leg back to the starting position.

Repeat the lift with the opposite leg, ensuring you maintain a strong plank position throughout the movement.

Continue to alternate legs for the chosen amount of time.

High Intensity Muscles

Lower Abs, Lower Back, Glutes, Upper Quads

Moderate Intensity Muscles

Upper Abs, Mid Back, Lower Quads

Squats

The squat is a classic exercise that requires no equipment. For the beginner, this exercise might initiate a strength gain all on its own, and for the more experienced trainee it might serve as a mobility-increasing exercise, warm-up or rehabilitation. Squats are a great full body exercise. Warm up by doing them slowly before a timed Global Fast Fit routine. They’ll work your full body but focus on glutes, thighs and lower back.

How to do squats

Stand with your feet about shoulder width apart.

Squat as deep as possible.

Reverse the movement, and return to a standing position.

Repeat

High Intensity Muscles

Quads, Glutes

Moderate Intensity Muscles

Lower Back, Lower Abs

Low Intensity Muscles

Calfs

Running Tips

Pump your arms forward - the direction you want to go; not across your body.

Keep your head up and looking forward. Beyond this, as long as your running motion feels natural, don't worry about technique too much.

You should be wearing a decent pair of running shoes. Using a treadmill is fine, although you'll lose some time as the treadmill takes 15-25 seconds to get up to speed, depending on how fast you're running.

You should never attempt a timed run on a treadmill you have not used before, so if this is your first time on a particular treadmill, do a warmup, and make sure you know where the stop bottom is and test it.

At the end of your run you should be very tired, so you want the stop process to be something you already know how to do.

Running

Running is the ultimate full body exercise, especially when you're trying to run fast. If you do this after the first 3 exercises you'll already be warmed up- and winded. Because it is a short run it tests speed, but it also tests cardiovascular endurance because you've already worked your body with the squat, pushups, and leg lifts.

High Intensity Muscles

Heart, Front Legs, Back Legs

Moderate Intensity Muscles

Abs. Arms, Shoulders