Gymnasia apparatus such as barbells, parallel bars, jumping board, running path, tennis-balls, cricket field, fencing area, and so forth are used as exercises. In safe weather, outdoor locations are the most conducive to health. Their curricula included Gymnastica militaria or self-defense, gymnastica medica, or physical therapy to help the sick and injured, and gymnastica athletica for physical fitness and sports, from boxing to dancing.
Here is a quick breakdown on those movements:
- Quads – squats, lunges, one legged squats, box jumps.
- Butt and Hamstrings – hip raises, deadlifts, straight leg deadlifts, good mornings, step ups.
- Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.
- Pull (back, biceps, and forearms) – chin ups, pull ups, bodyweight rows, dumbbell rows.
- Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
Pick one exercise from each category above for a workout, and you’ll work almost every single muscle in your body. These are just a few examples for what you can do, but you really don’t need to make things more complicated than this.
Once you get confident in those movements, feel free to add some variety:
If you do the same routine, three days a week, for months and months you and your muscles might get bored. So feel free to stick with the above ‘formula,’ but change the ingredients:
If you do bench presses on Monday, go with shoulder presses on Wednesday and dips on Friday.
Squats on Monday? Try lunges on Wednesday and box jumps on Friday.
Pick a different exercise each time and your muscles will stay excited, you’ll stay excited, and you’ll actually DO the workout!
Lastly, your muscles don’t get built in the gym, they actually get broken down in the gym, and then get rebuilt stronger when you’re resting.
Give your muscles 48 hours to recover between workouts. A Monday-Wednesday-Friday workout works well to ensure enough time to recover, especially when you are just getting started.