Basic Beginner Workout #3

Posted on Monday, December 12th, 2011 at 8:59 pm



Hi Guys,


Keeping up with the same theme as last week, today’s workout is another basic workout for beginners.


I realize that there are many people who want to start working out but find it difficult to get started, whatever the reasons may be. 


Hopefully, this simple routine will eliminate the excuses and instead give you renewed energy and confidence to continue. 


It is my mission to help you reach your health and fitness goals, so please let me know your thoughts and feelings.  


Today’s workout is only 8 minutes long… it doesn’t get better than that! 


The complete workout details are below:





Set your Gymboss Interval Timer  to 8 rounds and two intervals: 10 seconds of rest followed by 20 seconds of work. 


The workout is split up into two parts and has a total of 4 bodyweight exercises. 


Each part will take you 4 minutes to complete and for each part, you will alternate between two exercises at each interval.


It is important that you always listen to your body and adjust the intensity as you see fit.  Here are the exercise details to clarify:


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:  


Part 1:


Start your interval timer. After the first 10-second beep, perform the first exercise (squat to deadlift) for 20 seconds.


When it beeps again, rest for 10 seconds then perform the second exercise (knee raise) for 20 seconds. 


Keep alternating between the two exercises until all 8 rounds are finished. You will follow the same pattern for Part 2.


1. Squat Touch-down to Stiff Leg Deadlift: 

The squat targets the front of the thighs and bum, while the deadlift targets the hamstrings (back of the thighs) and lower back.


2. Knee Raise: 

This exercise is meant to elevate your heart rate.  The faster and higher you raise your knees, the more you will strengthen your heart.


Part 2:   Reset your interval timer to 8 rounds and alternate between the next two exercises.


3. Box Push-Up to Plank: 

The push-up targets the chest, shoulders and triceps, while the plank targets the shoulders and core. 


4. Horse Straddle Steps: 

This exercise is meant to elevate your heart rate. The higher and faster you move, the more you will work your heart.


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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