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Home Fitness Workout for Beginners
It can be daunting going into a gym for the
first time not really knowing what you’re doing. For a lot of people, the gym
can be time-consuming and confusing to keeping it simple by working out at home
is the safest bet. Follow this
simple home workout for beginners:
Warm
up
Always warm-up. As you get more experience
you can increase the length and intensity of your warm-up but, to
begin with, start small. The idea is to warm up your muscles, not fatigue them
so depending on your fitness level, you’ll want to do one of the following:
March on the spot – 2 minutes
Lightly jog on the spot – 1 minute
Then perform the following body weight warm
up exercises:
Slow squats – 30 seconds
Lunges – 30 seconds
Arm rotations – 20 seconds clockwise, 20
seconds counter-clockwise
Workout
At first, workouts should
be kept simple by working out upper and lower body separately. As you get more
advanced, you’ll want to split the workouts up by more specific parts of the
body such as chest, biceps, triceps, glutes and legs. To keep it simple, stick
to four main exercised per workout. By the end of the 10-12 reps, it
should be a struggle so try to pick a weight that is about 60% of the heaviest
weight you can lift for a single rep. I recommend investing in something like a
medicine ball for a kettlebell as these are
pieced of equipment you can easily and cheaply buy and use for a range of
workouts.
Upper
body
Bicep Curls – 3 sets of 10-12 reps
Stand up straight with a dumbbell in each hand and rotate your palms
so they are facing upward. Keeping the upper arms still, breathe out and curl
the weight towards your body.
Medicine Ball Skull Crushers – 3 sets of
10-12 reps
Hold the medicine ball or kettlebell above
your head. Keeping your upper arms still, bend your arm and bring the weight
towards the back of your head and back above your head. Try to keep your elbows
squeezed in.
Medicine Ball Chest Press - 3 sets of 10-12
reps
Lie on your back keeping a slight arch in your lower body. Hold the
medicine ball in the centre of your chest and using your arms push it upwards
until your arms are straight.
Medicine Ball Overhead Press - 3 sets of
10-12 reps
Standing straight, hold the medicine ball against your chest with
both hands. Push the ball above you head in one movement, bring back to your
chest and repeat.
Lower
Body
Kettle Bell/ Barbell Squat - 3 sets of 10-12
reps
Stand straight with your feet hip-width apart. Holding the
kettlebell in the hands by your chest, lower down as if sitting on a chair.
Keep you back straight and push your bum out.
Kettle Bell/Dumbbell Lunge - 3 sets of
10-12 reps
Standing straight, move one leg forward one large step. Hold the
kettlebell or dumbbell in the hand of the leg you are moving forward and bend
both knees to lower down.
Kettle Bell Deadlift - 3 sets of 10-12 reps
Place the kettlebell on the floor and stand slightly behind it with
your feet hip-width apart. With a 135° bend in the knees, bend down to pick up
the weight keeping your back straight the whole time. Lift the weight using
your legs.
Glute Bridge - 3 sets of 10-12 reps
Lie on the floor with your knees bend and the bottom of your feet on
the ground. Raise your hips up so that you form a straight line between your
knees and your shoulders. Complete this exercise on its own or by placing a
weight on your hips as you perform the movement.
HIIT
I always think it’s great to finish a
workout off with a small HIIT workout. HIIT stands for high intensity interval
training. Using short bursts of energy, HIIT training is great for burning fat
and keeping your metabolism raised for hours after your workout. You can create
your own 5 minute HIIT by completing any exercise that get’s you out of breath
e.g running on the spot, high knees, star jumps etc. for 30 seconds. Rest for
another 30 seconds in-between exercises and repeat until your 5 minutes is
up.
Cool
Down
Cooling down is extremely important when
working out, preventing injury and helping your muscles recover from your
workout quicker. Perform stretches such as touching your toes, a side lunge for
each leg and overhead arm stretches.
About the Author
Leah is a UK beauty
and lifestyle blogger covering everything from healthy and fitness to skincare
and fashion.
Find out more here: www.typedup.uk
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