Baseline workout something to build on

With the new year in full swing, we want to do everything we can to keep you focused on your fitness goals. To help you along, Push Fitness has put together a yearlong workout that progresses each month to ensure consistent change.

This month's program is a baseline workout that will prepare your body for more challenging workouts in the future. The goal is to hit all the major muscle groups so your body learns to move correctly and efficiently. If you're new to exercise or have never tried it, now is a great time to take advantage of this type of workout. For those of you who are a bit more advanced, stay tuned — there will be much more challenging workouts in the months to come.

• Squat: Begin with feet shoulder-width apart and hold an upright posture. Slowly squat down as you inhale, ensuring that your heels stay heavy, while pushing your hips back and reaching your arms forward as you drop. Your lower back should maintain its natural curve and your eyes should be focused forward, not toward the floor. Exhale as you stand back to the top, making sure that your legs and abdominals stay tensed the entire time. Repeat for 12 to 15 repetitions.

• Stationary lunge: Step into a staggered stance — one leg forward and the other back. Bend both knees equally as you inhale and let your hips drop straight down, pausing when you have a 90-degree bend at each knee. Tighten your legs and hips as you exhale and stand back to your starting position. Repeat for 12 to 15 repetitions and switch legs for the same number of reps.

• Push-up: Take a wider-than-shoulder-width hand position on a bench or the floor. Tighten your entire body, and make sure you have a straight line from shoulder to ankle. As you inhale, slowly bend your elbows and let your body drop down until you have a 90-degree bend at each elbow. Exhale as you push back to your starting point. Repeat for 12 to 15 repetitions.

• Overhand row: Begin by hanging below a secured bar taking a similar position to the push-up. Exhale as you pull your body upward toward the bar by driving your elbows back and squeezing your shoulder blades together. Stabilize at the top as you feel your muscles contract and then inhale as you slowly drop back to your starting point. Repeat for 12 to 15 repetitions.

• Standing rotation: Take hold of a cable handle or resistance band anchored at chest height. Take a wider-than-shoulder-width stance with knees slightly bent and hips pushed back. Exhale as you rotate outward, being sure to only rotate your upper body while keeping your lower body stable. Once you're fully rotated, inhale as you control back to your starting position. Repeat for 12 to 15 repetitions and then switch directions for the same number of reps.

• Plank: Take a classic push-up position, but drop down on your forearms rather than resting on your hands. Bend the knees slightly and hold that position. Your body should be in a straight line from shoulder to ankles and you should have constant tension on most of your body, especially through the core (abs, back and hips). Continue to breathe as you hold for 30 to 60 seconds.

Repeat this circuit three to five times and get a great total body strength and cardio workout. Your body will soon be ready to take on more challenges!

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.