Exercise Fitness Workout

Beginner Exercise Workout

Executive summary about Exercise Workout by S. McRee

If you are new to exercise remember to use lighter weights and take it easy the first few workouts. Here is a workout for beginners that you can do in the comfort of your own home:

• Warmup – March in place to your favorite music for 5 minutes.
• Squats – This functional movement replicates sitting up and down from a chair. Bend your knees until you are in a sitting position. Make sure that your knees do not go past your toes. Focus on pressing through the heels as you rise up. Feel the abs and thigh muscles working through the exercise.
• Lunges – Place one foot in front of the other in a split stance. Raise the back heel keeping both knees slightly bent. Then lower the back knee towards the floor. Make sure the front knee does not go past the toes. Focus on keeping the spine straight, shoulders over the hips. If needed, keep one hand on a stable surface for balance. Do exercise on both legs.




• Easy push-ups – Place hands on a wall a little wider than your shoulders. Walk feet back so that you are leaning into the wall with your heels up. Lower the chest towards the wall and then push away again. Focus on the abs stabilizing your weight trying not to sway the back.
• Bicep curls – You can do this either sitting or standing. With light weights, start with the arm down by your side, palms facing forward. Curl the weight upwards bending at the elbow but keeping the elbow close to your body. Release the weight back down with control. Do one arm at a time or both together.
• Tricep press – With one knee and same-side hand on a chair or bench, hold a light weight in opposite hand allowing the hand to hang straight down from the shoulder. Your upper body should be hinged forward. Now bend this elbow upwards until it is at a 90 degree angle from the hand. This is your starting position. Raise the forearm back away from the body and then lower back to the starting position. Feel the tricep muscle activated as you do this exercise. Do both arms.
• One arm row – With one knee and same-side hand on a bench hold a heavier weight in the opposite hand and allow it to hang straight down from the shoulder. Raise the elbow up as if you were lifting it towards your armpit. Focus on the lat muscles being activated (the muscles on the side of your back)
• Ab crunch – Lie on your back with finger tips placed behind the head and elbows relaxed open. Raise the head and chest off the floor with your gaze upwards. Focus on your abdominals doing the work, relaxing the head and neck.
• Stretch – It is important to stretch after strength training. While still on your back you can stretch the backs of your legs or the hamstrings. Raise up one leg and stretch it towards you using your hands or using a tie around the foot. To stretch the shoulders, sit up and stretch one arm across your body holding it with the opposite hand. Place one palm on your back, elbow facing up, and with the opposite arm press the elbow gently back to stretch your tricep. Standing near a wall for balance, grab a hold of your back foot pressing the heel towards the back of your leg to stretch quads. If you can’t reach your foot with your hand, place the foot against a wall and lean gently back into the wall.

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