Welcome to Better Bodies Gym's Movement Series! If you've ever felt a bit nervous about stepping into a gym or wondered how to boost your everyday strength and mobility, you're in the right place. Our Movement Series is specially designed for beginners and those looking to enhance their performance in real-life scenarios. With a mix of fun, challenging, and highly effective movements, we're here to make your fitness journey enjoyable and rewarding.
Why Movement Matters
Before diving into the details of our sessions, let's talk about why movement is so crucial. Regular exercise not only helps you stay fit but also improves your overall quality of life. According to the Centers for Disease Control and Prevention (CDC), adults should engage in at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days a week. Yet, many of us struggle to meet these guidelines due to busy schedules, lack of motivation, or simply not knowing where to start .
The Movement Series is here to bridge that gap. By focusing on ten fundamental movements that mimic real-life activities, we help you build strength, flexibility, and confidence, making everyday tasks easier and reducing the risk of injury.
The Sessions: A Breakdown
Our Movement Series is broken down into five 60-minute sessions, each focusing on two fundamental movements. Let's take a closer look at what each session entails:
SESSION ONE: Plank and Push
PLANK
Planks are a powerhouse of an exercise. They engage multiple muscle groups, including your core, shoulders, and glutes. By maintaining a plank position, you're working on stability and endurance, which translates to better posture and a stronger core.
Fun Fact: Holding a plank for one minute can burn about 2-5 calories, depending on your weight and effort.
PUSH
Push movements include variations like push-ups and shoulder presses. These exercises target your upper body, helping you build strength in your chest, shoulders, and triceps.
Pro Tip: Start with wall push-ups if you're new to this movement. Gradually, you can move to knee push-ups and then full push-ups as you gain strength.
SESSION TWO: Squat and Pull
SQUAT:Squats are essential for building lower body strength. They work your quads, hamstrings, glutes, and even your core. Squats improve your ability to perform daily activities like sitting, standing, and lifting.
Did You Know? Squatting can help increase flexibility and improve your balance.
PULL:Pull movements, such as rows and pull-ups, focus on your back and biceps. These exercises are crucial for maintaining good posture and preventing back pain.
Friendly Advice: If pull-ups seem daunting, start with assisted pull-ups or inverted rows.
SESSION THREE: Lunge and Rotation
LUNGE:Lunges are great for developing leg strength and stability. They target your quads, hamstrings, glutes, and calves, while also engaging your core for balance.
Stat Alert: A study published in the Journal of Strength and Conditioning Research found that lunges can significantly improve lower body strength and functional performance .
ROTATION:Rotational movements, like Russian twists and wood chops, work your oblique muscles and improve your ability to twist and turn efficiently. These exercises are vital for activities that require turning or twisting motions.
Quick Tip: Use a medicine ball or a lightweight dumbbell to add resistance to your rotational exercises.
SESSION FOUR: Hinge and Anti-Rotation
HINGE:Hinge movements, such as deadlifts and hip thrusts, are excellent for targeting the posterior chain (glutes, hamstrings, and lower back). These exercises help improve your posture and prevent lower back pain.
Safety Note: Always maintain a neutral spine during hinge movements to avoid injury.
ANTI-ROTATION:
Anti-rotation exercises, like pallof presses and dead bugs, strengthen your core by resisting rotational forces. This improves your overall stability and helps prevent injuries.
Fun Challenge: Try holding a pallof press for 30 seconds on each side and feel the burn in your core.
SESSION FIVE: Crawl and Carry
CRAWL:Crawling is a full-body movement that enhances coordination, strength, and mobility. It's a playful yet challenging way to build endurance and agility.
Interesting Fact: Crawling is a fundamental movement pattern that we often forget as adults but is crucial for overall functional fitness.
CARRY:
Carry movements, such as farmer's walks and suitcase carries, build grip strength and improve your ability to lift and carry objects. These exercises are practical for everyday life and help prevent injuries related to lifting.
Real-Life Application: Next time you carry groceries or move furniture, you'll appreciate the strength gained from carry exercises.
The Benefits of the Movement Series
Participating in our Movement Series offers a plethora of benefits:
Improved Mobility: Each session targets different muscle groups, enhancing your overall flexibility and range of motion.
Enhanced Strength: Building strength through these fundamental movements translates to better performance in daily activities.
Injury Prevention: Strengthening your muscles and improving your form helps prevent common injuries.
Boosted Confidence: As you progress, you'll feel more confident in your abilities and more comfortable in a gym setting.
Better Posture: Many of the movements focus on core and back strength, leading to improved posture and reduced back pain.
Why Better Bodies Gym?
At Better Bodies Gym, we believe that fitness should be accessible, enjoyable, and rewarding. Our Movement Series is designed with this philosophy in mind, ensuring that you get the most out of your workouts in a supportive and welcoming environment.
State-of-the-Art Facilities: Our gym is equipped with top-notch equipment and amenities to support your fitness journey.
Expert Trainers: Our trainers are highly qualified and passionate about helping you achieve your goals.
Community Focus: We foster a sense of community and camaraderie, making your fitness journey a shared and enjoyable experience.
FINAL THOUGHTS
The Better Bodies Gym's Movement Series is your gateway to a healthier, stronger, and more confident you. With a focus on fundamental movements that translate to real-life benefits, our series is perfect for beginners and those looking to enhance their performance. So why wait? Sign up today and take the first step towards a better, more active lifestyle.
Remember, fitness is a journey, and we're here to support you every step of the way. Let's move, lift, and thrive together at Better Bodies Gym!
How to Get Started
Signing up for the Movement Series is easy! Just talk to me or anyone at the front desk, and we'll get you set up for your first session. Whether you're new to fitness or looking to enhance your performance, our friendly and knowledgeable trainers are here to support you every step of the way.
Strength and Courage
Ben
Sources
Centers for Disease Control and Prevention (CDC). Physical Activity Guidelines. Link
Centers for Disease Control and Prevention (CDC). How Much Physical Activity Do Adults Need? Link
Healthline. How Many Calories Does a Plank Burn? Link
National Academy of Sports Medicine (NASM). Benefits of Squats. Link
Journal of Strength and Conditioning Research. Effects of Lunges on Lower Body Strength. Link
Harvard Health Publishing. The Benefits of Crawling. Link
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