Beginner Workout Regiment!

Has it been a while since you have worked out and you would like to get back in shape? Have you noticed that you don’t have time to work out regularly because it takes a lot of time out of your daily routine? Well I have put together a workout routine that any beginner could try that helps work the entire body.

Firstly, I like to warm up with about 5 to 7 minutes of light to moderate cardio this can be jumping jacks, walking on treadmill, or skipping rope. Any exercise will do just as long as it gets your heart rate up.

Secondly, I like to begin with 5 to 10 push ups. Now if you aren’t able to lift your full weight then have your knees touch the ground as you lift just your upper body off the ground. This would be called a half push up and this will help you build muscle to finally being able to do the regular push ups. Now if you are able to do the regular ones 5 to 10 reps of 2 to 3 sets. Push ups work your back, chest, triceps, and bicep. Here is the proper way to complete a knee push up:

1. Lie with your stomach flat against the floor.
2. Lift feet off floor, bringing heels towards your buttocks. Bend knees to form a 45-degree angle or L-shape.
3. Extend hands next to your body at shoulder height, keeping elbows bent.
4. Exhale (breathe out) as you push your body weight off the floor by extending arms from a bent elbow to straight elbow. Be sure to have proper alignment: a straight back, with ears, shoulders and hips in a straight line. Hold abdominal muscles in tightly (pretend you are squeezing your belly button into your spine).
5. Inhale (breathe in) as you bend elbows and allow your body to lower to floor level. Lower your body until your face is about 2-3 inches from the floor.
6. repeat

Thirdly, I like to do normal crunches. These crunches may be hard for a beginner to do especially if you aren’t use to the motion. This is when I recommend the half sit up. The half sit up is like a normal crunch but you don’t lift your upper body fully off the ground, about half way should work. You will really start to feel even the half sit ups because the abdominal muscle contract all together when the exercise is being completed. Now 5 to 7 half sit ups or crunches can be completed with 2 to 3 sets. Proper way of doing a normal crunch.

1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
2. Pull your belly button towards your spine, and flatten your lower back against the floor.
3. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
4. Exhale as you come up and keep your neck straight, chin up.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don't relax all the way.

Fourthly, I like to do basic lunges. The lunges are when you are standing up and take one step forward, with that very same foot that took the step that leg should be bent in a 90 angle. You should be able to do 5 to 7 lunges and do 3 sets. The lunges work your butt, hips and thighs. Here is the proper way to do a lunge.

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.

Fifth, squats should be performed either the same day or a different day depending on how you feel after the lunges. This is the proper way to do a squat:
There are many different types of squats, including the free standing squat. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lower down and squeeze butt to stand up

This exercise also works your butt, hips and thighs but in a different way than the lunges. You should be doing 5 to 7 reps and 3 sets I focused on the lower body exercise as a beginner because they are the largest muscle groups which burn the most calories and will also be a lot easier to complete.

This workout may be hard at first that’s why I recommend you don’t over exert yourself and only do as many reps and sets you can handle. As time goes on and you keep up with this routine then you can build up reps and sets. This routine should take about 20 to 25 minutes to do and you should be taking a break between sets of 2 to 3 minutes. I also suggest doing this routine twice a week taking a day off in between to rest and adding a third day when comfortable.

A rep is one reputation of the exercise
A set is a group of reputations.