Beginner Exercises...
Taking the First Step
The beginner exercises below are designed for people who are just starting out with a fitness program. Always remember to start your workout with a
warm up routine
to get your muscles warmed up which will help prevent injuries.
After your warm up, start with 10 reps of each exercise, working up to 15 reps before you progress to the intermediate exercises. Begin your program by doing these exercises every other day, to allow your body time to recover between workouts.
Lunge
Stand with one foot about 3 feet in front of the other holding on to a chair for balance if needed. Keeping torso straight, bend your knees and lower body towards the floor creating a 90 degree angle with your front leg. Hold for 10 seconds and return to starting position. Repeat with other leg. Squat
Stand with feet wider than shoulders and lean over to place palms on a fitness ball or a chair. Bend knees and squat down until your thighs are parallel to floor. Remember to keep your feet flat on the floor and contract your abdominals while you do this.
Bicep Workout
Holding 2-3 lb. dumbbells, stand with feet 2 feet apart with arms down in front of you and palms out. Slowly curl your arms to bring weights up towards the shoulders. Only bring arms up as far as possible without moving elbows forward. Slowly lower the weights down without locking elbows. Wall Push Up
Stand a few feet away from a wall and place palms on wall about 2 feet apart. Contract your abdominals and keeping your back straight, bend elbows outward and lower your body towards the wall until elbows are at 90 degree angles. Hold for 10 seconds.
Crunches
Lie on your back with your hands behind your neck supporting your head. Keep your feet flat on the floor and bend your knees. Contract abdominals to lift shoulders off the floor, keeping your face towards the ceiling. Try to keep your lower back pressed into the floor.Tricep Stretch
Sit on a fitness ball and hold one 3-5 lb. dumbbell with both hands with straight arms extended overhead. Slowly bend elbows and bring weight down behind your head until elbows are at 90 degrees--keep the elbows close to your head. Hold for 10 seconds and slowly bring weight back to starting position.
Start your fitness program with this beginner workout for several weeks and when you feel comfortable with this routine, move on to the
intermediate exercises.
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