Basic Beginner Workout #2

Posted on Thursday, December 8th, 2011 at 10:09 pm



Hi Everyone,


Back by popular demand, today’s workout is another basic beginner workout. 


If you’ve never exercised a day in your life and need a good way to jump start your fitness, then this workout is for you. 


There are four bodyweight exercises and they are all done from a standing position. 


The only equipment you will need is an interval timer or a stop watch to keep track of your intervals. 


You will feel most of the major muscles working (shoulders, back, legs, bum, and core) which will help you burn more calories in a short amount of time. 


I also show you how to perform each exercise and provide tips and variations on how to increase or decrease the intensity.


Give this workout a try… you won’t regret it!


The complete workout details are below:



Workout Details:


The number of repetitions and sets depend on your fitness level and experience.


As a general guideline for beginners, set your Gymboss Interval Timer  to 4 rounds and two intervals: 10 seconds of rest and 20 seconds of work.


This means each exercise will be performed for 2 minutes.  There are 4 different bodyweight exercises so it should take you anywhere between 8 to 10 minutes to complete the entire workout depending on the amount of rest in between each exercise. 


It is important that you always listen to your body and adjust the intensity as you see fit.


Here are the exercises:


Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards. You can find some easy stretches in my previous stretching routine here:  


1. Straight Arm & Leg Raise Combo: 

This exercise targets the shoulders, core, bum, and lower back.

Start your interval timer. After the first 10-second beep, perform the straight arm & leg combo for 20 seconds. When it beeps again, rest for 10 seconds then repeat for another 20 seconds. 

Keep repeating until all 4 rounds are finished. Continue with this pattern for the rest of the exercises below.


2. Sunshine Side Bends: 

Reset your interval timer and perform 4 rounds.

This exercise primarily targets the obliques (the side abdominal muscles).


3. Twisting Squats: 

Reset your interval timer and perform 4 rounds.

This exercise works your legs, bum, and core. The up-down motion will also elevate your heart rate.


4. Front Kicks: 

Reset your interval timer and perform 4 rounds.

This exercise works the legs, hip flexors, and core. The faster and higher you raise your knees, the more you will elevate your heart rate.


Keep track of the number of repetitions that you complete each round so that you can try to beat it the next time you try the workout. 




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