With all the new and different workout styles coming around these days, its really easy to forget about the basic strength movements. These movements are the core to all other types of workouts and strength routines. Here is a workout to focus back on these primary strength workout moves!!

(pictures to explain the movements at the bottom of the post)

If you have any questions regarding form on any exercise, please feel free to ask a trainer!! (:

Body Weight Squats

AMRAP - 1 minute

repeat 5X

Walking Lunges

AMRAP - 1 Minute

repeat 5X

Pull Ups (assisted or unassisted)

AMRAP to failure

repeat 3X

Dips (bench or bar)

AMRAP to failure

repeat 3X

Push Ups (on feet or knees)

AMRAP to failure

repeat 5X

Planks

1 minute

repeat 5X

Crunches (any style)

AMRAP - 1 minute

repeat 3X

**AMRAP = as many reps as possible

Bodyweight Squat

Bodyweight Lunges

Unassisted Pull Up

Assisted Pull Up

Unassisted Bar Dips

Bench Dips

Push Up (on feet)

Push Up (on knees)

Plank

Basic Crunch

Berry Chia Seed Jam

1lb (or about 2 cups chopped) berries

2-4 Tbs honey, maple syrup, or sweetener of choice

3 Tbs chia seeds

1 tsp pure vanilla extract

In a medium sized pot, add the chopped berries and honey. Heat over medium until the berries begin to sweat and breakdown. Once it cooks down a bit, add the chia seeds and stir well. Bring to a low boil and then simmer over low to medium heat for about 10 minutes.  Once it has thickened a bit, remover from heat and let cool for 10-15 minutes.  

Use right away or keep in the fridge for 2-3 weeks.

Excellent for adding a boost of nutrition to any recipe calling for jam or on top of toast, in oatmeal or even over ice cream!

Here is a great link for more information on chia seeds!

http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret