Beginners Workout
OK so you’ve decided to begin working-out, great you’re all keen and raring to go. What Next?
I’m going to assume that you’ve read my previous post and have decided on you Goals and have Written them down, and have seen a doctor for advice about beginning an exercise program. The next step is to investigate some programs that will help you achieve Your Goals. Or maybe you’ll join a gym and the gym will provide you with a program to follow but…. you don’t want to join a gym and exercise in front of others…yet. Perhaps you rushed out and bought some equipment eg dumbbells but don’t know what to do with them, or maybe you haven’t done anything yet you’re in Analysis Paralysis mode- too many options so you do nothing! Well lets move on from there right now!
Let’s get you onto a Beginners Workout , I’ll show you a few exercises
Group A If you don’t have any equipment yet
Group B Those of you who have bought a little bit of equipment eg Dumbells
OK some basics here Exercises are done in Sets, in your set you would do 10 Repetitions of the exercise eg Squats 3×10= 3 Sets of squats with 10 repetitions
Group A- Body Weight Exercises
Are a cheap option- your equipment goes with you everywhere- why not use it. Body weight exercises are a good starting point if you are a bit overweight and can help you gain a bit of confidence and strengthen up before graduating to some equipment, also if you travel with your job you can always fit in a workout.
Ok a simple body weight Beginners Workout would look like this:
Warm-up 10 squats, 30 seconds running on the spot and 20 jumping jacks have no rest between exercises have a 30 second rest and repeat once more then start workout. Please don’t skip Warm-up
Do a set of each exercise with only 30 seconds rest in between when finished all the exercises rest for one minute, have a sip of your drink, breathe deeply then repeat whole routine 2 more times. Note if you can only do it once or twice don’t worry work up to three sets of the routine don’t overdo it.
Exercise 1 Squats 3×10 (Does all of lower body)
Exercise 2 Push-ups 3×10 (Does all of upper body) If a full push-up is too hard instead of your toes rest on your knee’s until you’re strong enough to do full push-ups
Exercise 3 Plank 3×30 seconds (Does all abdomen) It the same position as a push-up only resting on your fore-arms-hold that position. You’ll feel that one!)
Exercise 4 Step-ups 3×10 per leg Start with a step of 6”/150mm work up to a step of 12”/300mm. Place front leg on step-step up using front leg to do most of the work, step down again using front leg to work hardest.
Exercise 5 Lying Hip Extensions 3×10 Lie flat on floor with your knee’s bent and feet flat on floor, Liff your hips off the floor by squeezing your butt (Don’t use your lower back at all)Hold that position for 3 seconds then slowly lower yourself down… almost touch the floor go again
Exercise 6 3×25 Jumping jacks finish with some cardio
Group B if you have bought some Dumbbells you can do the same exercises but on the Squat andStep-ups hold onto your dumbbells for extra resistance(Start light you can always add more as your strength and co-ordination increases) Plus we’ll add 1 more exercise in before the Jumping jacks, 3×10 bicep curls, so your workout will look like this-
Group B
Warm up 2x
Exercise 1 Squat 3×10
Exercise 2 Push-ups 3×10
Exercise 3 Plank 3×30 seconds
Exercise 4 Step-ups 3×10
Exercise 5 Lying Hip Extensions 3×10
Exercise 6 Bicep Curls 3×10
Exercise 7 Jumping Jacks 3×25
Ok go and schedule in a workout and do it.
Cheers Brendan
PS Please post any good execises you know as well
PPS Next post for Beginners after Muscle Gain