Put some time aside for sleep, fresh air, great food, enjoyable exercise, rest, recuperation and all things that make you fit, healthy and happy! welcome to becoming fit and feeling good.
So the online home workout scene is on fire right now, but you have no idea where to start. Well, this 4 exercise beginner home workout is for you. Read on… We’re all in lockdown and apart from our hour of exercise (walk outdoors) each day, we’re not getting to the gym or regular classes. But, maybe you’re someone who never exercised before isolation anyway and seeing all these home workout videos clogging up your social media is either driving you nuts or inspiring you. If its the latter – then yes! This easy 4 exercise workout is for you to help you get started with your beginner home workout.
I’ve put together four beginner exercises that you can combine to create a quick workout. You don’t need any equipment, as these exercises use just your bodyweight. Depending on your fitness and ability you can choose to do these exercises once, twice or three times. Try to build up each time you do the workout and you’ll soon find your movement, strength and fitness improves.
These are beginner workout exercises, so make sure you scroll down to the ‘how to’ section below the video and read the quick description on how to position yourself to make sure the exercise is safe and effective. It’s so important to do it right, so you a) get the benefits of the exercise and b) don’t hurt yourself in the process. So clear a space, have a read and then get ready to add these four beauties to your day and get started exercising!
Lunges are great for working the legs and bottom. You’ll use the Quads, Hamstrings and Glutes to perform each exercise and as we’re alternating the legs it will gently increase your heart rate as well as challenge your balance – this means you’re also going to be working that core! So tense the abs and get ready to start. From standing, simple step back about a metre and bend both knees to 90 degrees, making sure the front knee doesn’t creep over the toes. Keep the chest lifted and tighten the stomach muscles. Keep the back heel lifted as you step back and lower that back knee before springing off the foot and bringing it back to the starting stand position. Repeat with the other leg until you’ve completed 10 repetitions each side
Tricep dips are great for training the backs of our arms…yes we’re talking bingo wings! The very starter version is on the floor in a seated but leaning back position. You want to position your hands behind you at a comfortable distance with fingers facing your bottom. Feet on the floor and knees bent. Roll the shoulders back and get ready to begin, then lean your body weight backwards bending the elbows as you do – that’s us loading the triceps with bodyweight. Make sure your elbows point behind you and not out to the side. Then exhale and push yourself back to the seated position before repeating.
What’s an exercise programme without a plank right? But just what is its purpose? Well, the ‘core’ as we call it encompasses the six pack (abs), something called the transverse abdominals, which is like a corset that wraps around your waist and vital muscles around the spine. The core is essential at keeping us upright and helping us move, so training it is essential to good movement, reduced back pain and a more mobile life. However, when the plank is done wrong it can cause all sorts of back pain, so let’s start with the basics. On your forearms and knees make sure you have a straight line from your head – down your spine to your hips – to your heels. You bottom should not be poking up in the air. Steady your breathing and pull your belly into your spine giving it a good squeeze. Now hold! Aim for 30 seconds and build up from there.
OK, so squats are in every programme and there’s good reason. They fire up the quads, hamstrings and glutes so big calorie burners and great for building strength in the legs and bum! However, they’re easily done wrong. So start by standing with your legs shoulder width apart and then turn your toes out just slightly. Start the move by pushing your hips backwards and then down as though you’re going to sit down. When your bottom is parallel to the floor push through the heels and drive those hips back to standing. Keep the belly tight throughout and try to keep the chest up. You don’t want that dropping to your knees!
So that’s it ladies! Tighten up that pony tail and get going with your beginner workout. You can build up to three sets of four exercises before maybe trying out one of our other workouts. Stay with beginner bodyweight for now and we’ll progress to the weights very soon!
If you fancy getting a little more coaching with your workouts, then why not join us for one of our Zoom workouts at 7am and 6pm everyday. View our class timetable and see if there’s something for you