The final exercise that I have chosen in this introductory series of essential bodyweight exercises is the lunge.  This is a very traditional exercise but again one that you should be playing with everyday and dialling up in difficulty in your fitness sessions.  

The lunge is often over complicated in its application and yet a lot of us can sometimes struggle with the basics.  Whenever we walk or run we are essentially doing a series of lunges just without the return to standing element so feeling comfortable with this movement is essential for our everyday movement.  

The second exercise that I have chosen as an essential bodyweight movement is probably one you have not seen before - the Bug.  This is one of my go to exercises for new and established clients alike.  It requires you to use your arms, core and legs all in a primal animal style pattern. 

Rather than the standard plank which a lot of people use this is far more functional - meaning that the strength that you develop by doing this movement is much more transferable to our everyday lives.  For example when we stand up from being on the floor, put weight though our hands or if you are a parent playing with your children on the floor. 

There is an element of balance and strength which can be dialed up in difficulty by adding instability and movement and dialed down by changing the angle through using tables or steps to rest on.  But everyone should be using this or some kind of this movement in their sessions. 

When you have built up the ability to hold the position you will feel yourself want to add extra difficulty and start to move and flow.  This is a great starting point for enjoying movement based fitness.  Give it a go. 

How to do the Bodyweight Bug

1. Hands and feet shoulder width apart. 
2. Tense throughout your body from your toes in the ground, your legs, glutes, core. 
3. Twist your shoulders into their sockets with your hands gripping the floor. 
4. Knees bent just off the floor.  

Beginner - Hands on table, chair or step. 

Intermediate - Hands on floor. 

Advanced - Feet on table, chair or step.

To kick off the blog we are going to give you 3 simple bodyweight exercises that anyone can do anywhere.  I am a big fan of bodyweight exercise from my time in martial arts,  but the more I learn and coach the more that I realise that everyone should be exploring this kind of movement and exercise. 

Bodyweight exercise should be seen as an extension of our everyday movement when we maybe walk to work and climb the stairs.  We are often trapped by our desks at work or in our cars and just don't make the most of our movement capabilities.  We were designed to move through nature by running and crawling through the undergrowth; hunting and sitting on the floor around the campsite to eat the catch of the day.  None of us are as fit as our paleo ancestors. 

We have stopped using our body in the way it was designed to be used and so we get stiff and tired.  So try and do some movement everyday, every hour if you can.  It will give you a natural break from your work or the latest Game of Thrones episode you are watching - get up and move!

The first exercise is the Squat.  Do this everyday as much as you can.  This is one of the first tests that I get new clients to try out and its remains a must for all of my clients every session.  When you can hold a static squat for 10mins plus you will feel so much better around the hips, across your back, knees and ankles. 

How to do a Bodyweight Squat 
      

1. Set the squat by engaging your core and twisting your feet into the ground.        
2. Keep the core on as you break at the hips into as deep as squat as you can.        
3. Try and be active in the bottom of the squat movement pushing with your toes and squeezing your glutes.        
4. Blow as you stand up squeezing your glutes.
   

Beginner - Sit down to a chair or straddled step.

Intermediate - Sit as deep as you can.

Advanced - Take your arms above your head.

I used to work in Central London, chained to the desk and burning the candle at both ends.  I was unhealthy, constantly tired and overweight. 

After 8 years of this though I made a change and qualified as a Personal Trainer and Nutritional Consultant.  Now after mostly fixing myself I help others to start enjoying movement and living healthy lives. 

On the JOD Health Blog we are going to be sharing with you concise actionable advice for your fitness, health and nutrition. 

I want to make this as simple and easy access as possible, all too often fitness professionals chase the gym monkey crowd, not JOD Health!  We want everybody from the office worker with limited time to the single parent rushed off their feet to enjoy movement, exercise and health.  Its not beyond your grasp and I want to share with you how you can enjoy the process. 

I love hearing about how you are feeling, what is working, what is more of a struggle and if you are smiling! 

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