Holly Fivian is a personal trainer and the founder of Holsm, a strength training platform for midlife women.
When she starts training her clients, she doesn’t get them to focus on weight-loss targets or strength goals.
Instead, she encourages them to find a way to move that is enjoyable, works for their body, and has longevity.
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With that in mind, she’s shared her simple (and enjoyable) five-move workout for beginners, which is the same routine she programs for her clients.
“They repeat these same fundamental movements alongside their posture, diaphragmatic breathing and deep-core work until they really own them,” Fivian explains.
Holly Fivian’s 10-minute fundamental beginner’s workout
Fivian’s workout consists of five moves:
- Glute Bridge
- Squat
- Press-up
- Mountain climber
- Plank shoulder tap
Do the exercises for the suggested number of sets, timings and rest periods to get yourself a roughly 10-minute workout.
Fivian recommends trying this five-move workout for six to eight weeks, or until you feel very confident with it, before adding weight or moving on to something new.
“Progress doesn’t always mean progressing the exercise. Progress might mean performing exactly the same squat with better posture,” Fivian says.
1. Glute bridge
Sets: 3 Time: 30sec Rest: 15sec
- Lie on your back with your knees bent, your feet hip-width apart and your heels relatively close to your body and flat on the floor.
- Inhale and engage the core.
- Exhale, push through your heels and squeeze your glutes to lift your hips from the floor. Keep the body in a straight line from shoulders to knees.
- Lower slowly and repeat.
Trainer tip: “If you predominantly feel the movement in your lower back rather than your glutes, reduce the height of your bridge and re-establish your core connection.”
2. Squat
Sets: 3 Time: 30sec Rest: 15 sec
- Stand tall with your feet shoulder-width apart, your toes pointing slightly outwards and engage your core.
- Inhale as you send your hips back and down, as though you’re sitting into a chair.
- Exhale slowly through pursed lips as you drive back up to standing, pressing through the heels and squeezing the glutes.
Trainer tip: “Keep your weight through your heels and, as you lower, think about gently pushing your knees outwards so they track in the same direction as your toes. Keep your chest open and maintain your core connection.”
3. Press-up
Sets: 3 Time: 30sec Rest: 15sec
- Start on your hands and knees on the floor, with your hands slightly wider than shoulder-width apart and your fingertips spread.
- Step your legs back so your body is in a straight line.
- Inhale and lower your chest towards the ground, keeping your elbows at a 45°angle to your body.
- Exhale through pursed lips as you push up to the start position.
Trainer tip: “Don’t sacrifice your body position simply to get lower. A beautifully controlled wall or incline press-up is far more valuable than a floor press-up where you’ve lost your form.”
4. Mountain climbers
Sets: 3 Time: 30sec Rest: 15sec
- Start on your hands and knees with your shoulders directly over your wrists.
- Step your feet back so your body is in a straight line from your shoulders to your heels.
- Bring one knee up toward your chest then step it back.
- Continue, alternating sides.
- Start slowly and concentrate on maintaining your plank and core connection. Once you feel confident, increase the pace to add a cardiovascular challenge.
Trainer tip: “Your legs are moving, but your trunk should remain strong and controlled. If you start losing that position, slow down or move onto an incline. Quality over quantity, every time.”
5. Plank shoulder taps
Sets: 3 Time: 30 secs Rest: 15 secs
- Come to your hands and knees on the floor, with shoulders directly over your wrists and fingertips spread.
- Step your legs back so your body is in a straight line from your shoulders to your heels. Don’t allow your hips to lift.
- Slowly lift one hand and tap the opposite shoulder.
- Repeat on the opposite side.
Trainer tip: Choose a variation that allows you to maintain good form. You might need to perform the move with your hands against a wall or on an elevated surface instead of the floor.
“The challenge is to keep your hips and torso as still as possible rather than rocking from side to side,” says Fivian.