For any beginners coming across Laurens Fitness looking for some exercises you can do at home, and some great workout routines… here you go. This is not for the advanced, this is a full body workout routine for beginners looking to improve their overall fitness and strength. If you couple this full body workout with long walks and a good diet, you will see good results within 6 weeks.
But I Don’t Want To Strength Train!
Yes you do. Anyone looking to start to get their fitness in check needs to do some sort of strength training work. Strength training will build muscles… no you won’t turn into the incredible hulk from this full body beginner routine… and some muscle mass leads to a higher metabolism, many useful calories burnt and a better looking and healthier functioning body. Not convinced? Leave now!
The Beginners Workout Routine: Step by Step
Firstly, keep an eye out for a product within the next few months detailing exactly how you can workout at home, with detailed routines you can use. Your best bet is to sign up to the blog to make sure you get updates and discounts.
I suggest you do this workout 3 times a week. The other two days go for a long walk, at least 45 minutes at a decent pace. Walking is amazing for your body and mind, and a great easy cardio anyone can do anywhere.
- This workout should be challenging, but simple and easy to do without too much technical knowledge.
- Do each mini circuit twice through to start, and upgrade to three times after 2 weeks or earlier if you need more of a challenge.
- No rest during each mini circuit.
- Rest 2 minutes between each mini circuit
- If you struggle for time leave of the last mini circuit, but the workout is more effective with it in.
Warm Up Circuit (Do this Twice Through)
Body Weight Squats *10
Inchworm * 5
Side Step Land *10 Each Side
Prone Walk * 5 Each Side
Elbow To Instep * 5 Each Side
Tricep Wall Extensions * 15
Mini Circuits (2 or 3 times through)
Lunges * 8 Each Leg
Push Ups (On knees if needed) *10-15
Russian Twist *10 Each Side
Rest 2 Minutes
Hip Lifts * 10
Upper Body Prone Lifts *10
Bird Dogs *10 Each Side
Rest 2 Minutes
Wall Squats Calf Raise * 15
Bridges * 15 with two legs or 8 Each Leg
Side Plank * 20-60 seconds depending on fitness level
The Exercises Explained
Squat back onto a chair, but don’t actually sit down. Remember to move from your hips first, not your knees.
Walk out onto your hands into a pushup positions, walk back up with your feet keeping your legs as straight as possible.
Side Step Land
Get into a push up position and walk to the left and right with your hands.
Elbow to Instep
Step forward and put your elbow to the same instep. Stand up and repeat on the other side.
Tricep Wall Extensions
Work against the wall for your triceps. if this is too easy upgrade to tricep dips on a chair.
Step out into a lunge, ensure that your knee doesn’t go over your foot.
Start on a chair if you need to in order to complete the 10-15 repetitions.
Use a book or a similar object. Hold your body strong and keep your legs off the ground.
Keep your shoulders on the couch or table, push up through your heals. Move onto single leg and do 8 each side if this is too easy.
Upper Body Prone Lifts
Start in a plank position, and lower yourself down. Put your chest onto your hands. Then push back up again into a plank position. it will work your upper body, chest, shoulder and scap stabilizers as you come up, and your core and you hold. It’s dynamic, you should always be moving.
Alternate lifting your arms and leg. Hold at the top for a moment.
Wall Squats Calf Raise
Start in a wall squat, don’t move your body just come up onto your toes into a calf raise.
If you find this too easy them do it with one leg. Go to the ground and come up again, that is one repetition.
If you need to start easier work on your knees, try to keep your body as straight as possible.
Any questions about the workout leave them below and I will answer as soon as possible! Enjoy!
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