Whether you’re beginning your fitness journey or just haven’t made time to workout in a while, this workout was created with you in mind. This beginner’s workout is designed to get you moving, keep you working, and creating a routine that you can stick with.
With teaching yoga and making new friends online I’ve been asked 2 things a lot lately, the first is, “Can you include photos with your workouts?” and “How do I begin working out?”
The photos? I’m working on it. I’m making the time to begin photographing my workouts. So if you’re wanting photos, hang in there with me. They’re coming.
If you’ve asked me about how to begin working out, you bring the determination and commitment and I’ll give you the information you need to get started.
Fitness isn’t about mastering crazy moves, or lifting heavy weights. It’s about creating a plan and taking action and this routine is a great way to get started! The best part is you won’t need any equipment.
Right click the image above to save to your mobile device or download the workout to print.
- mat (optional)
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
Weekly Workout Plan:
- Do the workout 3 days a week with a rest day after each session. You might try Monday, Wednesday and Friday.
- Add a cardio once, or ideally twice, a week on the days in between your workouts. If you can’t find the time to exercise 5 days a week, do a cardio workout immediately following the bodyweight workout 2 times a week. Need a cardio workout? Try this Elliptical Workout,
I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at firstname.lastname@example.org.
Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings
Jumping Jack (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up
Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise back to the start position, and repeat. Complete the prescribed number of repetitions, then switch legs and repeat. Targets: quads, glutes, hamstrings, calves
Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Targets: rectus abdominis, lower back, chest, shoulders
For your convenience, download to print the exercise index.
Great resources to help get you started on your fitness journey:
- 17 Fitness Tips To Make the Most Our of Your Workouts
- How To Progress Your Workout To Reach Your Goal
- 5 Easy Tips for Smart and Sustainable Fitness
- How To Use Breathing Techniques To Get More Out of Your Workout
- 10 of the Best Solutions for Exercise Excuses
- Does Your Body Need To Rest?
- How To Ease Sore Muscles After a Workout
One last tip. I recommend music.
2 of my favorite heart pumping energizing playlists. Enjoy!
Now. With your motivation and determination and everything I’ve shared here, you have everything you need to begin your fitness journey.
Print the workout and exercise index, grab a towel and water and turn on the music. Go!
If you have any questions about the workout or about fitness in general don’t hesitate to reach out. Leave a comment below (there’s a good chance someone else has the same question) or contact me via email at email@example.com.