Simple Beginner Workout
I get asked all day every day what should I start out with….. well there is a complicated answer and then there is the “routine”. Most people want the what not the why, so we will start with the what then go to the why.
When, What Day ??
Super easy ~~ You can start ANY DAY If it is The Off day… Do Cardio
Monday Workout A Tuesday Cardio Wednesday Workout B Thursday Cardio
Friday Workout A Saturday Cardio Sunday OFF
Monday Workout BT Tuesday Cardio Wednesday Workout A Thursday Cardio
Friday Workout B Saturday Cardio Sunday OFF
If you miss a day, that is OKAY. Just pick back up where you left off!!
The Workouts AKA “A” and “B”
A
10 Squats and 20 Jumping Jacks
Repeat 5 times
1 min rest
I get asked all day every day what should I start out with….. well there is a complicated answer and then there is the “routine”. Most people want the what not the why, so we will start with the what then go to the why.
When, What Day ??
Super easy ~~ You can start ANY DAY If it is The Off day… Do Cardio
Monday Workout A Tuesday Cardio Wednesday Workout B Thursday Cardio
Friday Workout A Saturday Cardio Sunday OFF
Monday Workout BT Tuesday Cardio Wednesday Workout A Thursday Cardio
Friday Workout B Saturday Cardio Sunday OFF
If you miss a day, that is OKAY. Just pick back up where you left off!!
The Workouts AKA “A” and “B”
A
10 Squats and 20 Jumping Jacks
Repeat 5 times
1 min rest
10 Push-Ups and 20 high knees
Repeat 5 times
1 min rest
1 min rest
30 Second Plank and 30 mountain climbers
Repeat 5 times
Repeat 5 times
B
10 Dead lifts and 20 Jumping Jacks
Repeat 5 times
1 min rest
10 Dead lifts and 20 Jumping Jacks
Repeat 5 times
1 min rest
10 Triceps Push-Ups and 20 high knees
Repeat 5 times
1 min rest
Repeat 5 times
1 min rest
30 Second Side Plank and 30 mountain climbers
Repeat 6 times (three each side)
Repeat 6 times (three each side)
The “why”~ these are moves that are compound, functional and will work out the whole body. FORM is the #1 thing.. Many people are scared to squat… well sweets, you get in and out of a seated position A LOT…. That is a squat.
Squat: Sit in a chair, feet shoulder width, CHEST HIGH and stand, then sit and on and on….
Push-ups: use the edge of your couch, a wide chair, your bed… that is where your hands will go, as wide as you can comfortably handle. As you decline (go down) your CHEST AT NIPPLE LEVEL will physically TOUCH the furniture…
Plank: start on your elbows and knees.. NOT your knee caps, but the meaty part of the thigh JUST above the knee cap. Make sure your elbows are under your shoulders.. if you look straight down and see your hands, that is a good sign you have good form. If you do not feel anything in your “core” then you have bad arm position.
Deadlift: feet slightly wider than shoulder width, try to keep your legs as straight as possible (your knees will naturally bend) keep your chest lifted, rib cage off your stomach and lower yourself (at the waist) until your hand reach your knees. Then stand back up. Do this EXTREEMLY SLOW~ like cound to 10 on your way down and back up.
Triceps Push-up: everything you did for the push up BUT your hands are shoulder width or closer
Side Plank: just like a plank, but, you guessed it, on your side. This can be tricky… keep your hips pushed forward as you balance on your “knee” and elbow
Squat: Sit in a chair, feet shoulder width, CHEST HIGH and stand, then sit and on and on….
Push-ups: use the edge of your couch, a wide chair, your bed… that is where your hands will go, as wide as you can comfortably handle. As you decline (go down) your CHEST AT NIPPLE LEVEL will physically TOUCH the furniture…
Plank: start on your elbows and knees.. NOT your knee caps, but the meaty part of the thigh JUST above the knee cap. Make sure your elbows are under your shoulders.. if you look straight down and see your hands, that is a good sign you have good form. If you do not feel anything in your “core” then you have bad arm position.
Deadlift: feet slightly wider than shoulder width, try to keep your legs as straight as possible (your knees will naturally bend) keep your chest lifted, rib cage off your stomach and lower yourself (at the waist) until your hand reach your knees. Then stand back up. Do this EXTREEMLY SLOW~ like cound to 10 on your way down and back up.
Triceps Push-up: everything you did for the push up BUT your hands are shoulder width or closer
Side Plank: just like a plank, but, you guessed it, on your side. This can be tricky… keep your hips pushed forward as you balance on your “knee” and elbow
What about if it is too easy….. we call that progression.
As a beginner, you will make progress pretty quickly (if you are consistant) because beginners are just more capable of progressing than anyone else.
So, make sure you do. The more advanced you get, the slower the progression will be. Take advantage of it while you can.
When what you are doing is easy… make it harder… best way to increase resistance (make it harder) is to go deeper…
For example:
**Squat and deadlift deeper
**Lower the angle (pick a shorter piece of furniture) for Push ups
**Go to your hands then feet for plank
Here is a little bonus for you :)
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