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5 Basic Movements - Metro Article

Following on from our ‘Strong Woman’ Project with celebrity photographer Ray Burmiston (more on this another time), The Metro picked up on the stories that some of our members shared. 

It sparked a 3 page spread in The Metro, starring our amazing women and their own personal journeys of building strength mentally and physically.


5 Basic Movements Created By WAFA Founder, Anna Jenkins 

Our WAFA Founder, Anna Jenkins was also asked to create 5 basic movements that can be done at home taking into account the varying levels that people are at with their fitness.

As an example for some men and women, the simple act of getting to the floor can be challenging which often means taking on a movement like a curl-up or push-up is a non-started, at least on a mat. 

With Anna’s approach to fitness, in her unique ‘Sweat & Strength’ programme, she has adapted the movements to make them accessible to everyone which means anyone can do a curl-up or push-up and never have to do it from a mat.

Why not give these movements at go at home. HEre’s Anna’s recommendations:

With all exercise there is generally a routine or structure you put in place to help people build strength especially as these exercises are likely for beginners so we want to focus at very basic level. Here’s an example of a timed routine and a set-based routine.


Timed Based Routine: Perform each movement for 30 seconds, then rest for 30 seconds. Complete all exercises in sequence as one round, then rest for 1-2 minutes before repeating. Aim for 3 rounds in total.  As you become stronger you can increase the workout time by 5 seconds and reduce the rest time by 5 seconds eg 30/30 becomes 35 (workout)/25 (rest), then 40/20 and so on. There are other forms of training like tabata, amrap that can be explored too.


Set-Based Routine: Perform each movement for a set number of repetitions, resting 1-2 minutes between sets. Begin with 2-3 sets for each exercise. Aim for 10-12 repetitions of each movement


Top Tips

Form First: If you have never done these movements before, practice in front of a mirror to check you are doing it right before starting to do the above to avoid injury. 

Progression: to progress choose a more advanced movement and/or use heavier weights. 

Rest times: Reduce the rest time as the fitness levels improve. With heavier weights you may require longer rest periods.