Beginners routine at home
So you have decided to start exercising. What can you do at home or at the park?
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When starting an exercise routine make sure it is planned and that your specific goals line up with your actions.
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In order to optimize enjoyment, effectiveness, and safety the exercises must match your physical ability.
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Begin with exercises geared at conditioning the body to tolerate the new behavior of exercising.
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Then build off of that conditioned state toward achieving your goal of flexibility, strength, endurance, or weight management by progressively making the routine more challenging.
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Finally plan how you will maintain the healthy exercise behavior.
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Work out routine
beginner workout at home:
45 minutes max total...
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*Warm up: 15 minute cardio of your choosing
running, jogging, walking, bicycling, stairs
*Warm up:(pick 1 from the bunch. To be done in 7 min)
Butt Kickers
Skaters
High Knees
Walking Lunges
*5 Exercises should be done for one minute each. This set is then repeated 3 times. Pick 5 from the list and after the 5 minutes rest 1 minute
(Total time 18 minutes)
Wall sit
Lunges
Reverse lunges
Calf Raise
Body Weight Squat
Burpees
Squat with leg abduction
Mountain climbers
Plank
Side Plank
Bird dog with pulse
Push up
Fire Hydrant
Bird dog with adduction
Hamstring curl
Russian Twist
Clamshells
Tricep dips
Double Leg bridge
Double Leg Raise
Swimmers
*Cool Down (5 minute stretch)
Windshield wiper knees: 30 seconds
Cat/Cow: 30 seconds
Downward dog to half pigeon: 30 seconds for each side
Walking downward dog: 30 seconds
Seated Twist: 30 seconds each side
Thigh Hug: 30 seconds each side
Butterfly: 30 seconds