The five basic fitness fundamentals are: aerobic endurance, muscular strength, muscular endurance, flexibility, and body composition.

With our select videos we intend to provide content in order to help the beginner with all fundamentals of fitness and sport specific exercise.

From correcting your press up form to preparing you for a specific sporting challenge, like running a 5k. 


There are seven basic movements the human body can perform and all other exercises are merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait.

  • Pull - Our Pulling motion consists of pulling a weight towards your body or your body towards your hands. These actions can be preformed vertically or horizontally. 

Main Muscles being worked through this movement: Mid and Upper Back, Biceps, Forearms and Posterior Deltoids.

Exercise Examples: Pull Ups, Rear Delt Row, Lateral Raises.

  • Push - Our Pushing motion is the opposite of the pull. This movement involves pushing a weight away from your body or your body away from an object. This group is also divided into a vertical and horizontal component as well.

Main Muscles being worked through this movement: Chest, Triceps and Anterior Deltoids.

Exercise Examples: Push ups, Chest Press, Dips, Shoulder Press.

  • Squat - The squat is often considered the most complex movement the human body is capable of preforming. Others consider it to be the original human sitting position.

Main Muscles being worked through this movement: Glutes, Core, Quadriceps and Hamstrings.

Exercise Examples: Goblet squats, Sumo squats, Front squats, also with the ability to preform as a single leg exercise.

  • Lunge - The Lunge is another of our Lower body movements, which sees the body in a much less stable position. Due to having one foot further forward than the other, the movement will demand greater balance, stability and flexibility.

Main Muscles being worked through this movement: Glutes, Quadriceps, Core and Hamstrings just like our Squats. However lunges stimulate all three of the glute muscles to a greater degree due to the split stance.

Exercise Examples: Forward, Reverse and Side Lunges, Step Ups, Bulgarian split squats.

  • Hinge - When we bend over (Hinge) we intend to use our glutes, but due to the complexity of understanding our body positioning we may not activate them properly. We should execute this by kicking our glutes back and leaning your torso forward while maintain a neutral spine.

Main Muscles being worked through this movement: Posterior Chain (Hamstrings, Glutes and Lower Back).

Exercise Examples: Varying forms of Deadlifts and Bridges.

  • Rotation - Rotation is a unique movement compared the previous five. This is because all other movements have involved moving either back and forth or side to side. Whereas rotation involves twisting at the core. This motion is often overlooked despite being essential for success in sports. Rotation is utilised when both throwing and kicking a ball, changing directions while running and many other dynamic actions. 

Main Muscles being worked through this movement: The core (specifically the obliques)

Exercise Examples: Palloff Press, Wood chops and Russian Twists.


  • Gait - Gait is a term connected to our locomotion, whether it be walking, sprinting or swimming. Walking is a Fundamental movement, combining aspects of multiple movements we have previously discussed (Pulling using our Hamstrings, Rotation and Lunging).

Main Muscles being worked through this movement: All core and lower body Muscles.

Exercise Examples: Jogging, Jumping and Farmer's Walks.

If you have any questions regarding how to preform any of the listed movements/exercises please contact us at: