If you are the beginner who wants to start workout but you do not want to leave the home and but you want to make your body fitness and strength at home only, then no problem I am here to help you with the beginner’s workouts that focus on exercise that are simple, requires minimal equipment, but these workouts will target the multiple muscle groups for an effective and your balance routine life. You are in the right page.
We are sharing a beginning – friendly workouts that includes exercise strength, flexibility, mental fitness etc.
No matter what type of the workout you will start with, but we want you to start with a first and most important thing which is warm up, because warm up is so crucial for the training safety that whenever we plan or design a workout plan for our clients, then it is always start with a proper warmup to avoid the injurious while doing workouts. Then we will start with a warm up and plan and provide example Image for each workout for you to understand.
Warm-Up (5 to 10 minutes): It is okay if you take more than five to 10 minutes for the warm up.
Jumping Jacks :-1 minute
High Knees: -1 minute
Arm Circles: – 30 seconds each direction
Bodyweight Squats: – 10 reps
Lunges in Place: – 5 reps each side
These are the workouts for the beginning friendly workouts that includes the exercise first time and fixability and mental fitness. Then we will move to the main workouts.
2. Main Workout (30 minutes)
Bodyweight Squats – 3 sets of 10-12 reps
First you need to keep feet shoulder-width apart, then push through the heels, and go as low as you feel comfortable and fixable.
Push-Ups (Knee or Standard) – 3 sets of 8-10 reps
First, start with knee push-ups if needed, then keep hands shoulder-width apart and core tight.
Glute Bridges – 3 sets of 10-12 reps
You need to lie on your back with knees bent first, then lift hips towards the ceiling, and squeeze glutes.
Plank – 3 sets, hold for 20-30 seconds
First you need to keep core tight, but do not let hips sag.
Bicycle Crunches – 3 sets of 12-15 reps
You need to lie on your back and then bring opposite elbow to opposite knee in a pedalling motion.
Safety Tips:
- Start Slowly: We recommend to start slowly and eventually increase the workout daily base.
- listen to your body: Always listen to your body while doing exercise in case if you feel any exercise that makes you feel painful, then we strongly recommended you to skip that workout and change it as you are comfortable do not pressure your body with an exercise which makes you feel painful because this is not good for your body.
- Consistency: we recommended to do workout 2 to 3 times a week in the beginning times, then gradually or slowly increase the rapes like as you feel strong or comfortable to the workforce,
- yoga and meditation: We recommend you to do yoga meditation for 5 to 10 minutes which make your physical, mentally.
Thank you! We wish you all the very best for your workout journey!
