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Welcome to a brand new year and a fresh start for your fitness and health. Have you been feeling the weight of wanting to work out but just not knowing how or what to do?
Which exercises target what muscles? How many should I do? How long should my workouts be? All of these questions are valid for a beginner. Don’t worry. This article is going to be the perfect beginning to your new routine. Get ready to begin!
Top fitness exercises by body part
Below you will find three different workouts for the three main target areas. What you’ll need to begin: exercise mat, light dumbbell, water, sweat towel, workout clothes, tennis shoes
Arms & Shoulders
-Hold a pair of light dumbbells in your hands. Bend your arms bringing the dumbbells up towards your chest. Release your arms back down to your sides. This is one repetition. Complete 10-12 repetitions for 3 sets.
-Hold a pair of light dumbbells in your hands. Lift your arms overhead, then release your arms back down by your sides. This is one repetition. Complete 10-12 repetitions for 3 sets.
-Hold one dumbbell over head with both hands (right above your head). Bend your arms taking the dumbbell backwards behind your head, then raise your arms back up so that the dumbbell is just over your head again. This is one repetition. Complete 10-12 repetitions for 3 sets.
Core (Abdominal Muscles)
-Lay across your mat on your stomach. With your hands in push-up position, lift your body up to where you are only holding yourself up with your hands and feet- keeping body board straight (a plank). Squeeze your core as you hold yourself in this position for 30 seconds to 1 minute. Repeat 3 times.
Legs & Booty
-Stand with your feet shoulder-width apart. Squeeze your core. Bend your knees to sit as if you are sitting in an imaginary chair. Stand back up. As you stand, tighten the muscles in your booty and lower body. This is one repetition. Do 10-15 squats for 3 sets.
-Stand against a wall or chair. Lift up on your tip-toes, then lower back down. These are calf raises. Repeat 50-100 times.
Special beginners : your routine to loose weight
Sunday: Rest
Monday: 50 jumping jacks + Arm & shoulder workout + 25 pushups
Tuesday: Run/Jog/Walk 30 minutes
Wednesday: Leg & booty workout + 20 minute stretch
Thursday: Core workout + 100 sit-ups
Friday: Stretch for 30 minutes
Saturday: Do some kind of cardio for 1 hour. Options include: dancing, playing a sport, running, jogging, walking, jumping jacks, etc. Get outdoors, join a cardio class. Have some fun!
You are off to a great start. Remember, the hardest thing about exercise is to START doing it. Once you are exercising regularly, the hardest thing is to stop. You can do it.
