Mastering Form and Technique

Feeling strong and confident starts with mastering the basics! Proper form is your secret weapon to unlocking potential and preventing injuries. How can you ensure you're nailing it every time?

Mirror Magic: Use a mirror to watch your movements. Are your knees aligned with your toes during squats?
Core Connection: Engage your core! Imagine a string pulling your belly button to your spine.
Breath Check: Breathe steadily; it fuels your muscles and keeps you focused.

These simple self-checks transform your workout from good to great! Ready to see what you can achieve with perfect form? Let's go!

Day 1: Full-Body Strength (Beginner)

Warm-Up (5 minutes):
- Arm circles, leg swings, and bodyweight squats (10 reps each)
Workout:
- Bodyweight Squats: 3 sets of 12 reps
- Knee Push-Ups: 3 sets of 8–10 reps
- Glute Bridges: 3 sets of 12 reps
- Plank Hold: 2 sets of 20 seconds
Cool-Down (5 minutes):
- Hamstring stretch, quad stretch, shoulder stretch (30 seconds each)

Day 2: Core & Stability (Beginner)

Warm-Up (5 minutes):
- Marching in place, torso twists, and hip circles
Workout:
- Dead Bugs: 3 sets of 10 reps per side
- Side-Lying Leg Lifts: 3 sets of 12 reps per side
- Bird Dogs: 3 sets of 8 reps per side
- Russian Twists: 3 sets of 20 twists
Cool-Down (5 minutes):
- Seated hamstring stretch, cobra stretch, and cat-cow stretch (10 reps)

Day 3: Lower Body Focus (Beginner)

Warm-Up (5 minutes):
- Leg swings, high knees, ankle circles
Workout:
- Bodyweight Squats: 3 sets of 15 reps
- Step-Back Lunges: 3 sets of 10 reps per leg
- Glute Bridges: 3 sets of 15 reps
- Standing Calf Raises: 3 sets of 12 reps
Cool-Down (5 minutes):
- Hip flexor stretch, standing quadriceps stretch, and calf stretch (30 seconds each)

Energize Your Life: 4-Week Fitness Jumpstart

A course by Karl Morrison