When you’re out of shape starting a new fitness routine can be extremely difficult. You may be embarrassed about your body and you probably don’t even know where to begin. When people ask for my advice on how they can begin working out after having so many years off, my answer is “just get moving!”.
I realise that when I started featuring my fitness routines / health posts on Substance, I may have bypassed those of you who have had a little break from fitness in the past few years. I jumped straight into the harder workouts instead of starting out slow. My aim is to help people at all levels of fitness, so today is all about the beginners out there – becoming a healthier you is easier than you think.
A little note for beginners: Remember to start slowly — it can be easy to overdo it
Rep—Short for “repetition,” this is one full run-through of a move, including the lifting and lowering phases.
Set—A group of consecutive reps.
Rest—The break you take between sets.
EQUIPMENT YOU WILL NEED
My aim is to help people at all levels of fitness
It is so important to physically prepare your body for the demands of a strenuous workout by gradually increasing your body temperature. So, I will get you to complete 1 Set of 20 Seconds for each motion listed below
THIS WORKOUT INVOLVES TOTAL BODY STRENGTH AND TONING
I love this workout as it works out your entire body. I normally complete this, but I have altered it to suit beginners. If you’re not a beginner increase your sets to 5 and your reps to 12/15.
See below for your full body work out!
But wait, there’s more! Throughout this work out I will get you to complete 2 Sets of 10 repetitions for each movement
- Alternating Lunges: The alternate lunge is an easy and fun exercise. Stand tall, with your toes facing forward and your feet spaced approximately one foot apart. Now, step your right foot out approximately three feet in front of your body – your knee should be bent at a right angle with your thigh parallel to the ground. Push off the ground with your right foot, coming back to starting position. Perform this same movement with your left leg.
- Push Up on Knees: Push ups are hard when you’re just starting out again so I’d recommend performing them on your knees. Start out with hands slightly wider than shoulder width. Bend knees and raise body up off floor by extend arms with body straight. Be sure to keep your body straight and knees bent and push body up until arms are extended.
- Squat: Stand straight with feet shoulder-width apart. Toes should be pointed forward and engage your core by sucking your belly button into your spine, this works your transverse abdominals. What the hell is a transverse abdominal, I hear you say? It’s the muscle layer of the front and side abdominal wall. Any way, back to the “how to”. Slowly bend your knees and lower yourself to the ground as if to sit in a chair position. Be sure to keep that back of yours straight and stop when your thighs are parallel with the floor. Push back up through your heels, exhaling at the same time.
- Lateral Arm Raises: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
WORK YOUR CORE, GIRL, AKA ABS, OBLIQUES, LOWER BACK
Throughout this work out I will get you to complete 2 Sets of 10 repetitions for each movement
- Beginner’s Plank: Start on your hand and knees- aligning your wrists with your shoulders and lower your body. Squeeze your glutes and tighten your abdominals. Create a straight, strong line from head to toes. Don’t let your hips sag down to the ground. Hold for 30 seconds. If you’re having trouble holding this rest on your forearms instead of hands.
- Hip Raise (Left): Lie face-up on the floor with your left knee bent and your right leg straight. Place your arms out to your sides at 45-degree angles, your palms facing up. Raise your left leg until it’s in line with your right thigh. Squeeze in your abs!!
- Hip Raise (Right): Repeat the above with your right leg.
- Pilates Swimmer: Lie flat on your belly with your arms stretched out in front of you and legs outstretched behind you. You should look like you’re swimming on dry land (hence the name). Pull your belly button up off the mat and raise your upper back and head off the mat slightly as you simultaneously lift your right arm and your left leg off the mat. Then switch to your left arm, right leg.
HOW OFTEN YOU SHOULD COMPLETE THIS
Start out by completing this work out twice a week and then increase from there when you are feeling confident with your abilities.
WHAT I AM WEARING