Basic Beginner Workout

Posted on Monday, December 5th, 2011 at 6:26 pm



Hi Everyone,


I often hear people say “I need to get in shape to go to the gym”. It’s a bit of a paradox, but I understand the underlying message.


Going to the gym can be a frightening and embarrassing experience for many, which is why working out from home is a great option. 


Today’s workout is for those who are deconditioned and need a good place to start.  


All of the exercises are done from a standing position and no equipment is needed.


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


I hope you enjoy this workout and I look forward to hearing from you.


The complete workout details are below:



Workout Details:


There are 4 different bodyweight exercises. The number of repetitions and sets depend on your fitness level and experience.


As a generally safe guideline, perform anywhere between 8 to 20 repetitions. 


Begin with one set (perform each exercise once) and as you gain strength, you can increase the number of sets to 3. More importantly, just listen to your body. 


Here are the exercises:


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


1. Side Arm & Leg Raise: 

This exercise targets the outer thigh, shoulders and requires core stabilization to stay upright. Perform repetitions and repeat on the other side.


2. Bent-Over Fwd Arm Raise: 

This exercise primarily targets the shoulders and upper back. Being bent over targets the hamstrings (back of thighs) and lower back muscles to some extent.


3. Single Leg Anterior Reach: 

This exercise requires alot of balance so it stimulates many stabilizer muscles. The largest muscle being worked is the outer thigh and bum area. This is a very functional exercise that can help daily living. Perform repetitions and switch legs.


4. Knee Raise Twist: 

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


All 4 exercises count as 1 round (set). Perform 1 to 3 sets and record your repetitions, sets, and the time it took you to complete the workout.




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