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Keto Home Workouts

Daily Essential Movements

For many, strength training can seem too complex and intimidating, Essential Movements allow for easy integration of strength training into one’s routine if it is currently lacking from the comfort of your home.
The Daily Essential movements (DEM) are four of the most simple and effective exercises ever known to mankind: pushups, pull-ups, squats, and planks. Collectively, these exercises work all the muscles in your body and promote functional fitness for a broad application of athletic and daily life activities.
The DEMs can be done virtually anywhere with no equipment (save a bar for pull-ups), with no expert guidance or knowledge required, and with little injury risk when done properly. A tree branch or monkey bars can be used for the pull-ups.
Each DEM exercise offers two progression exercises that are less difficult than the baseline DEM. A full training session might be made up of two to three sets of maximum repetitions for each of the DEMs (with rest intervals between 30 and 60 seconds), while an abbreviated session might include one to two sets of each DEM.
If the muscles fatigue before goal reps have been achieved, take a 5- to 10-second mid-set break. Keep the exercises moving—do as many reps as possible and then move on to the next resistance movement.

Daily Movement Baseline Goals
The following essential mastery movements are broken down by male and female and represent one set of maximum effort. If unable to perform the recommended number of reps, step down a skill level.

Males

50 Baseline Pushups
12 Baseline Overhand Grip Pull-ups
50 Baseline Squats
2-minute hold of Baseline Forearm/Feet Plank

Females

20 Baseline Pushups
5 Baseline Overhand Grip Pull-ups
50 Baseline Squats
2-minute hold of Baseline Forearm/Feet Plank

To achieve baseline goals each movement must be done without break or pause.

Pushup

With an emphasis on chest, shoulders, and triceps, pushups work your entire upper body, including your abdominal muscles.

Novice Wall Pushup (Easy)
Face a wall with arms extended straight in front of you. Keeping your body straight from head to toe, bend your arms and allow your bodyweight to collapse toward the wall until your face is touching or very close to the wall. Straighten your arms to return body to a vertical position, parallel to the wall.
Maximum Reps — Male (50 reps) and Female (30 reps)

Incline Pushup (Intermediate)
Incline pushups include any range of inclines between wall pushups and regular pushups. A wall pushup (nearly vertical body) would be the easiest, and one can progress to get closer to horizontal (regular pushup) as strength improves. Assume pushup position but with hands resting on an elevated object, such as a chair or a bench. Lower your chest to the object, pause, pushup, and repeat. The arms should bend past 90 degrees as measured along the outside of the elbow—the lower the better!
Maximum Reps — Male (50 reps) and Female (25 reps)

Baseline Pushup (Essential Mastery Movement)
Assume plank position: Arms extended, shoulder-width apart, with hands pointing forward. Lower to the ground (chest touching first), pause, pushup. Keep your body straight, core and glutes tight, elbows in and bending backwards at 45-degree angles.
Maximum Reps: Male (50 reps) and Female (20 reps)

Pullup

Chair-Assisted Pull-up (Easy)
Place a support chair underneath the pullup bar. Place your leg(s) lightly on the chair (you are aiming to support the majority of your body weight with the pullup bar). Try to use only one leg for support if possible. Engage your upper body muscles, using just enough leg force to help you reach your chin over the bar. Repeat.
Maximum Reps — Male (20 reps) and Female (15 reps)

Chinup – Inverted Grip (Intermediate)

Chinups tend to be slightly easier than pullups, especially for those with wrist, elbow, or shoulder conditions. Begin from a dead hang, with arms fully extended and hands shoulder-width apart. Palms face toward the body. Keep the chest straight, the shoulders back and tight, and eyes on the bar above. Pull yourself up toward the bar, leading with the chest and driving your elbows toward the floor. Clear the bar with your chin. Lower in a controlled fashion and repeat.
Maximum Reps — Male (7 reps) and Female (4 reps)
Baseline Pullups – Overhand Grip
With the palms facing away from the body. Keep elbows tight, chin tucked, and shoulder blades retracted to protect the spine. Lead with chest up, keeping your lower body still. Do not swing your hips and legs for momentum. Raise your chin over the bar and gradually lower all the way down to a dead hang. Repeat.

Maximum Reps — Male (12 reps) and Female (5 reps)

Squat

Squatting is essential in maintaining mobility. If your ability to squat is poor, you will develop adverse posture and movement mechanics that will increase the strain on your spine, knees, and other joints.
It’s important to observe correct form when squatting, particularly keeping your knees tracking down in alignment with your toes as you lower. You must absolutely avoid caving the knees inward, keep your chest facing forward, your weight balanced over your heels, and your feet flat on the ground. Some people with poor flexibility in the foot and calf tend to raise the heels off the ground when squatting.

Assisted Squat (Easy)

Hold onto a pole or other support object. Stand in a comfortable stance with feet slightly wider than hip distance and toes turned out. Lower down—concentrate on reaching your buttocks back while keeping your lower back firm. Knees are aligned with toes, and toes remain on the ground. Rise up from a squat position and repeat, increase progression by using your support object as little as possible.

Maximum Reps — Male and Female (50 reps)
Baseline Squat (Essential Mastery Movement)

Stand in a comfortable stance with feet slightly wider than hip distance and toes turned out. Lower down—concentrate on reaching your buttocks back while keeping your lower back firm. Knees are aligned with toes, and toes remain on the ground. Keep your chest up and eyes looking forward and slightly down, maintaining a neutral position with your head and a cohesive line along your spine. Squat just below parallel so that your butt drops below your knees. Rise back up by pushing through your heels, and repeat.
Maximum Reps: Male and Female (50 reps)

Plank

Plank position is the ultimate core exercise. Core strength is important for basic athletic activities, such as carrying a heavy load of groceries or transferring power from the hips when throwing a ball. Plank ensures a stable, strong core with the capacity to resist the influence of outside forces.

Forearm/Knee Plank (Easy)
Assume pushup position, but with forearms instead of hands on the ground. Elbows are directly underneath your shoulders. Lower your knees to the ground. Keep your core and glutes tense and your neck and spine neutral as you hold the pose.
Male and Female (hold for 2 minutes)

Hand/Feet Plank (Intermediate)
Hold pushup position, with arms straight and toes on the ground, for two minutes. Keep your spine straight (do not cave your torso in or stick your buttocks in the air) and your glutes firm. Some exercisers with weak wrists may find these more difficult than the baseline elbow/feet plank. If so, just skip this exercise and move to the baseline plank.
Male and Female (hold for 2 minutes)

Baseline Elbow/Feet Plank (Essential Mastery Movement)
Keep forearms on the ground, aligned with shoulders. Raise onto the toes, keeping your body in a horizontal, cohesive line. Keep your core and glutes tense and your neck and spine neutral as you hold the pose. Tuck in your tailbone to alleviate back stress.

Male and Female (hold for 2 minutes)
There are variations to Baseline Plank, such as Side Plank to isolate the lateral muscles.

Use a combination of DEM movements to make up workouts that challenge you each day. You can include additional exercises like
Skipping, Jumping Jacks, Short sprints, Burpies or running on the spot to increase the cardiovascular element or challenge yourself.

Daily home workouts don’t need to be complicated or long and good 20 -30 min workout including the Daily essential movements will keep you lean, strong and fit all year round!

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