Training Level
Begin your fitness journey! This simple exercise improves posture and coordination, perfect for all levels. Start building strength today!
The Training Level mainly works the core and calves / shins. No equipment needed: it uses just your bodyweight.
Training Level Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Calf (gastrocnemius)
Secondary
Deep Core (transverse abdominis); Lower Calf (soleus)
Training Level Variations and Alternatives
How to do the Training Level
Exercise Instructions for Training Level
Positioning:
Start by standing upright with your feet shoulder-width apart.
Ensure your shoulders are relaxed and your arms are hanging by your sides.
Engage your core by slightly contracting your abdominal muscles.
Keep your spine neutral and your head aligned with your body.
Movement:
Take a deep breath in while raising your arms straight up above your head, palms facing each other.
As you exhale, slowly lower your arms back down to your sides while maintaining good posture.
Repeat the arm movement for 10 to 15 repetitions.
For added challenge, you can perform calf raises by lifting your heels off the ground while raising your arms, then lowering back down.
Tips:
Maintain a steady pace and focus on your breathing throughout the exercise.
Keep your movements controlled to prevent injury.
If you feel any discomfort, stop the exercise and reassess your form.
Training Level FAQs
What muscles does the Training Level work?
The Training Level mainly works the core and calves / shins. The main muscles are the rectus abdominis and gastrocnemius.
What equipment do you need for the Training Level?
None. The Training Level is a bodyweight exercise, so you can do it anywhere.
What are some Training Level variations and alternatives?
Similar exercises include the Training Level 1, In-Place Arm Step Raise, Arms-Up Down and Arms-Up Side-Step Rotational.
Training calculators
Work out the numbers behind your training before your next session.