The Beginner Workout

January 2015 - Active Lifestyle

Everyone’s fitness journey needs to begin somewhere, and a beginner workout routine is a great place to start! The motivation to actually get off the couch and start moving can more often than not be the biggest challenge of all. At the end of the day, most of us want the final product (in this case an in-shape body) quicker than it can actually be physically accomplished, yet the discipline to achieve such results is lacking.It’s not going to be easy, I can guarantee that right off the bat, but if it was easy then everyone would be healthy and in good shape. Our members area is chock full of resources that will help you get started on your road to health and wellness, including workout planshealthy recipes and professional workout videos to follow along to. Click here to become a member today!

Getting Started
Now that you are off the sofa, where to begin? Please don’t start by heading down to your local gym, signing up for a month-by-month membership, then try to put together your own workout routine by looking at the diagrams on the machines. Save up a bit of money, and first consult a personal trainer. Even if it is only for a few sessions, a personal trainer is going to at minimum walk you through some beginner workout exercises and most of the time will pass along enough information and resources to get you started on your path to success.

Make A Plan…And Execute!
If you are not typically a goal setter, then now is a great time to start. The journey to a healthy, fit body can be a long, slow-moving process. If all you do is print off a picture from the internet of a bikini model or a bodybuilder (for you men out there), and that is the only goal you set for yourself, then you better have an insane amount of patience and self motivation. For the rest of us, setting some achievable short-term and long-term goals will help to keep motivated and will allow multiple opportunities to celebrate the successes along the way. For some, the additional support and accountability of a workout partner can be the difference between hitting snooze for the 6th time or actually getting your butt out of bed because someone else is waiting for you at the gym. Your goal may start out as simple as walking one lunch hour a week, or going to the gym for one hour a week, but at least it’s a start! You’ve written your plan down, not execute on that plan and celebrate when you do. Remember, it’s up to you how fast you want to add additional workouts to your plan. Please don’t start by planning on going to the gym 7 days a week, because it’s just not going to happen.


Beginner Workout Exercises
Here are some basic beginner workout exercises, each very simple, while requiring little to no additional weight beyond your own body weight. If a gym membership is out of the budget, or you feel that working out at home is a safer place to start, these exercises will help get your body moving.

  1. Air Squat – with feet shoulder width apart, and your weight on your heels, pretend that you are about to sit on the floor, and when your butt is about a foot off the ground, stand back up tall. To ensure your posture is correct, do this beside a mirror if possible so you can watch yourself, and keep your back straight up and down throughout the movement.
  2. Push Up – most people know what a push up is, but if you are just starting out, then potentially doing a push up from your knees is a good place to start. Get into a push up position, on your knees with your back straight and elbows locked. Slowly lower your chest to within a few inches of the ground, and slowly raise yourself back up (keeping your back straight the whole time).
  3. Sit Up – again a very common exercise, with a multitude of different variations. Keeping it simple, lay on your back with your feet on the ground and knees in the air, bent at a 45 degree angle. Slowly raise your chest off the ground toward your knees, and once fully sitting up, slowly lay your upper body back down on the floor. Keep your core muscles engaged the whole time.

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