Workout Wednesday’s #1!!! 3 Key Moves And Their Proper Form

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Welcome to the very first installment of Workout Wednesday’s!

Each Wednesday I hope to inspire others to be healthier, stronger in mind and body.

Whether that means introducing you to a new workout that I enjoy, creating my own workout to share, giving my opinion on dieting and food, or simply offering advice on how to find time in your schedule for YOU, each Wednesday will offer something for the healthier side of life, physically and mentally.

This week, as an introduction, I thought it might be a good idea to give an introduction to 3 key strength moves and how to perform them without injuring yourself.

The squat, dead-lift, and push-up are 3 core moves that, put together, are a workout in themselves but are also often inserted in any number of workout combinations that you will find on DVD’s, on YouTube, or will be used at your local gym or by your personal trainer.

So let’s go over these moves together to make sure that you do them correctly so that you can get the most out of them, gain the most strength, without harming yourself.

Let start with the squat. No one likes a tiny butt and doing squats will help you tighten and tone your booty while keeping it nice and round as well.

Second, let’s take a look at how to do a proper dead-lift. This exercise when done correctly is great for your ENTIRE backside. Not only will it tighten your booty and hamstrings, it will give you the great crease between your butt and thigh that every woman dreams of during bathing suit and shorts season!

For a full body exercise you need look no further than the push-up. This move is easy to do wrong and incredible for your abs, your arms, shoulder, and thighs when done right.

Now that we have the logisitics out of the way you can practice these moves in any number of ways. I would suggest the following:

  • Do as many squats as you can in a minute, without or without weight.
  • Weight 30 Seconds and repeat.
  • Do this for 5 rounds

Do the same with push-ups and dead-lifts (you should add some sort of weight to the dead-lifts, whether it be 10 or 50 pounds, just add something)

Trust me your heart rate will be up and you will be sore in the morning.

Also, read this disclaimer…..

Always consult a qualified medical professional before beginning any nutritional program or exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge bigfitfam.com from any and all claims or causes of action, known or unknown, arising out of Bigfitfam.com’s programming.
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84 thoughts on “Workout Wednesday’s #1!!! 3 Key Moves And Their Proper Form

  1. Great post! Prior to having a baby I used to spend the majority of the week in the gym and leg day was my favourite!
    This week I actually did some squats at home. It was the first time I’ve done any in well over s year. This was Wednesday…I’m still struggling to walk 😂
    #KCACOLS

  2. Great instructions here and such a fab demonstration! 🙂 I should work out more because I could do with losing a few pounds – although I have quite a bit of stamina and I am quite fit!

    Thanks for linking up to #AnythingGoes

  3. Wow! Yu are truly rocking it! I do the same everyday… in my dreams! I am so lazy, but you look fab! I wish I ahd your body….
    Thanks for joining #globalblogging. I hope you will join again next week!

  4. Great post and the youtube video was really useful as I always find it hard to imagine the correct position your back should be in when doing some exercises. I went over and liked it too on youtube.
    Thanks so much for linking up at #KCACOLS. Hope you come back again next Sunday
    Mainy

  5. What a fab series to start the new year!! I will be following with interest, now I’ve started my new quest to get fit and healthy!
    #bigpinklink

    1. Weights, no weights, as long as you find something that you can have a bit of fun with for 30 minutes and get your heart rate up, that’s what’s right for you!

  6. I’m great at eating healthy, but not so much at working out. I get frustrated that I’m not doing the exercises correctly, tutorials like this are just what I need for reassurance!

  7. Great post, some great information on form and technique.

    Push-ups are probably my all time favourite exercise.

    1. I have a love hate relationship with them! lol. Thanks for stopping by! let me know if you have suggestions for this series as I see you are fitness oriented as well!

    1. i require demos and lots of practice when i learn a new move…And even then, i love hearing coaching from workouts i do reminding me to do things correctly! Thanks for visiting Big Fit Fam!

  8. Push ups are always to hardest for me! I think I can do 8 at most… even though I’ve been consistent working out my entire life… do you have any tips on how to train so I can do more of those? Thank you in advance!

    1. Push-ups are the worst! I think I may do a article on how to increase your strength with these simple exercises but honeslty, the biggest thing is just to keep doing them. I find that when i want to do more of something, doing a few each day is very helpful. With pushups, start by doing the maximum amount that you can, if it is 5 that is totally fine! Wait a minute then try to do five more. Do that for a few days, take a rest day and then next week try to do 6 instead of 5 😉

  9. Well done so important to keep healthy Thanks for linking to the #THAT FRIDAY LINKY come back next week please

  10. Thank you for showing the proper forms of these. I needed a reminder of what was correct and what wasn’t so that I can get back into this!

  11. Thank you for some amazing inspiration. Will certainly be saving these exercises as they’re great and very realistic for me. Can’t wait to see more!

  12. Ah what a good idea for a series and he videos are a great way of demonstrating. I’m alright with a squat but I can’t do a push up to save my life! Thanks for sharing at #familyfun

  13. I think it is so important for people to know proper form when it comes to working out. When they don’t, they increase their chances of sustaining injuries.

  14. Push-ups and squats I do – dead lifts I have never tried. For some reason it scares me! It is great to see a proper form maybe I will try it!

  15. I love that you’re sharing with us different moves on how to get in shape. It’s perfect for the new year! I appreciate workout videos because that means I can simply do them at home and not hit the gym. Less time outside and more time to exercise!

  16. My husband is a big advocate of squats and deadlifts, especially to help prevent knee pain and injury from all the running he does. I don’t think any of the workout videos I’ve ever owned or rented went into that level of detail on proper form. I feel so much more prepared for the next time I actually do one of them. 😄

    1. I don’t yet! but i am definitely going to incorporate more dynamic movements in the future! I will shoot for more demos with burpees and other more difficult movements later this month! Thanks for the comment!

  17. Great demo vids!! It’s always good to know how to do things properly. I do indeed hate squats!! Thanks for linking up to #familyfun

  18. Slay, bae, slay! I’m the squat queen and for good reason. (Booty without the booty shots? Yes, please.)
    This post makes me want to get off my ass and workout!

  19. The squat form video is fantastic! Thank you! I am not really a gym kind of gal, but that is totally something I can do and well now, to add into my goals for getting more active this year. Thanks!

    1. I can’t stand the gym! Not only is it too time consuming to go, but i don’t wanna work out around a bunch of other people…i work out in my living room 99% of the time!

  20. One thing that I had planned on starting the year out with was working out at least twice a week. I messed my back up the week of Christmas, and still in a lot of pain. Hopefully when I’m better I’ll be able to do those. And the key is totally proper form. Other wise why do it!

    1. I hope to post workouts at least a few times a month, or at least post workout from youtube that i really like to do. Just be sure that no matter what you do, you are using proper form 😉

  21. You look great! I’m working out different parts of my body but one thing I do need to work on is my perfect squat form.

  22. These are such great things to know, I have a friend who teaches these things and says if your not careful you can really hurt yourself!

    1. You really can, even if you aren’t using much weight, it is very easy to hurt your back or knees with any of these moves. Thank you for visiting Big Fit Fam!

  23. The deadlift form is currently what I am working on. Light weights and get the form correct before upping! Great videos!

  24. I learned there was such a thing as proper form. I am not an exercise buff so this was news to me. Thank you, I want to do the exercise the right way to get the biggest benefit from it.

  25. A great post and loving the video demos – your form is excellent. I definitely agree that squats, deadlifts and pushups are excellent core moves… planks are also a big fave of mine! 🙂 #DreamTeam

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