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Jan 3, 2024 · Want to get active but not sure how to start? This beginner workout plan will provide you with everything you need to get into the best shape of your life.
- What is a good beginner workout routine?Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, an...
- How many days should a beginner workout be?One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical t...
- What are the benefits of working out?The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers l...
- Day 1: Full-Body Workout
- Day 2: Active Rest Day
- Day 3: Full-Body Workout
- Day 4: Active Rest Day
- Day 5: Full-Body Workout
- Day 6: Active Rest Day
- Day 7: Rest Day
Standing march
Targets:Core How to do it: 1. Stand with feet shoulder-width apart, arms straight and relaxed by your sides, and knees close together. 2. Squeeze abs to lift one knee up, keeping bottom of your foot parallel with the floor. 3. Lower your knee back down. 4. Repeat on the other side.
Stability ball dumbbell press
Targets:Chest How to do it: 1. Sit on a stability ball. 2. Grab your dumbbells. 3. Keeping legs shoulder-width apart, roll down until your upper back is resting on the ball. 4. Make sure hips are elevated and back is straight. 5. Hold the dumbbells close to your chest and push them straight up. 6. Bring them down to about 90 degrees. 7. Push up again.
Seated cable row with resistance band
Targets:Back How to do it: 1. Sit with feet flat on the floor and spine neutral. 2. Wrap a resistance band around a sturdy surface at chest height, holding each end just in front of your knees. 3. Pull both sides of the resistance band together into your ribs, with elbows facing down. 4. Release back to the starting position.
Active recovery means any moderate-intensity activity that can get your blood flowing. Research has found that it can reduce muscle soreness. So don’t skip it! Opt for a brisk walk (yes, walking counts as exercise!) or a gentle yoga sesh.
Plank
Targets:Core How to do it: 1. Get into push-up position on your hands and toes (lower onto your forearms if necessary). 2. Keep your core tight and back straight. 3. Hold the position for 15–30 seconds or as long as you can hold proper form.
Stability ball dumbbell row
Targets:Back How to do it: 1. Lie with your stomach against a stability ball. 2. Plant your toes into the floor and extend arms in front of you, holding a dumbbell in each hand. 3. Pull the dumbbells straight up to your sides. 4. Extend your arms back out.
Push-up on stability ball
Targets:Chest How to do it: 1. Kneel next to a stability ball. 2. Slowly roll your shins onto the ball and walk your hands out until you’re in push-up position. 3. Keeping elbows close to your torso, lower your shoulders toward the floor. 4. Straighten your arms to push back up.
Stick to lighter activities on this active rest day. Some good examples: 1. swimming a few laps 2. going for a brisk walk 3. biking around town
Floor prone cobra
Targets:Core stabilization / posture How to do it: 1. Lie facedown with arms at your sides and palms outward. 2. Lift head and chest by squeezing your shoulder blades together. 3. Return to the starting position.
Alternating step-up
Targets:Legs How to do it: 1. Find a sturdy platform (such as a box, bench, or stairs) at an appropriate height. 2. Step up onto the platform and back down, alternating legs, as if you’re marching.
Stability ball dumbbell fly
Targets:Chest How to do it: 1. Sit on a stability ball. 2. Roll down until your shoulders are resting on the ball. 3. Holding a dumbbell in each hand, extend arms straight up. 4. Lower the dumbbells to either side, keeping a slight bend in your arms. 5. Return to the starting position.
For this active rest day, try going for a short walk or hike. Pro tip: Use a foam roller to ease sore muscles.
You made it to rest day! Yay! Your muscles need time to recover, so your body deserves a little bit of nada— even if that means chillin’ on the couch all day. No judgment!
- Andreia Esteves
Oct 19, 2023 · Even when you are just starting out, it’s important that your fitness routine includes beginner workouts that address one or more of the five major areas of health-related fitness:...
- Amber Sayer
Beginner’s Workout at a Glance. Week 1: Full-body split. Week 2: Two-day split: Upper body/Lower body. Week 3: Three-day split: Push/Pull/Legs. Week 4: Four-day split: Full body.
- Walking through the door makes you a winner. Ask for a tour if you need to know where things are! Change into workout clothes. Stand in one spot, do a few stretches, get the lay of the land.
- What you do in the gym doesn’t matter – build the habit of going regularly. Develop confidence at the treadmill with just walking. Start to realize you have just as much of a right to be there as anybody else.
- Warm up on the treadmill with a 10-minute walk. Find a place where you can do bodyweight movements out of the way. Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you.
- Remember you have just as much a right as everybody else to use the free weights. Take a deep breath, go into free weights section, and get a 10 lb.
Jan 1, 2024 · Giselle Castro-Sloboda. Jan. 1, 2024 9:15 a.m. PT. 8 min read. These are the top exercises you should be doing if you're new to exercise. Getty Images/Thomas Barwick. You know exercise is...
Mar 8, 2019 · Below, we’ve crafted an effective 20-minute workout for beginners. It starts with a cardio warmup followed by three sets of strength exercises for a well-rounded, full-body routine. Aim to do ...
