It’s time to get your workout on, but you’re not sure what to do. We’ve got some great workouts for beginners that will have you sweating and feeling great in no time! Plus, they are all things you can try from home with just a few items. So grab your mat or towel, and let’s get started!
Building a strong and healthy posterior chain is not just for those who work in the construction industry. Bridges are an excellent core exercise that can be done to warm up or cool down after your run, bike ride, or workout routine.
- Lie down with your back on the mat and your knees bent with flat feet on the floor.
- Keep extended arms by your sides.
- Brace your core by pushing through your feet, keep your bottom raised off the ground till your hips get extended, and squeeze your glutes at the top.
- Lastly, return slowly to the starting point and repeat.
A chair squat exercise regimen is a great way to strengthen the lower body. It also helps improve balance and mobility in your joints, leading you to feel less stiff on top of getting awesome workouts for beginners!
- Stand behind a sturdy desk or table with both hands on top, bending at the knees until they are parallel with ground level (or higher)
- Bend at the knees until they are parallel with ground level (or higher)
- extending back into an upright sitting posture before repeating this movement five times for one set each time, holding for 30 seconds per rest interval – resting for 60-90 seconds after 3 rounds if needed.
Knee pushups are one of the best exercises for your core and lower body. It also strengthens shoulders, arms, chest muscles, three, and abs as well! You’ll need a mat to do this exercise – roll up a towel if you don’t have access to a yoga or fitness mat.
- Start by kneeling on all fours with hands under hips (touching back).
- Bend elbows so they’re at 90-degree angles in front of the head, thumbs pointing down towards the ground.
- Keep legs together but bend knees slightly wider than hip-width apart – it’s ok if heels come off the floor too.
- Push up from the position into a downward-facing dog pose (hands forward).
- Bring the torso upright until the chin is parallel with the ground while bending elbows outwards away.
The stationary lunge is an exercise that can be done at any time, without the need for a gym membership or expensive equipment. The benefits are twofold: not only do you get to build up your leg muscles, but it also provides support for core and posture training! With this little bit of information in mind, let’s look at how we would perform each movement correctly.
- Set yourself on one foot with your other foot back behind you, about 3-4 feet away from where the front foot will land during lunging (which should be around 2 inches).
- Push off from both feet simultaneously to bring them together into parallel stance while keeping weight evenly balanced between right and left shoes
- Now step forward until there is 1 inch
Plank to Downward Dog
This move will test your upper body. Try these quick workouts for beginners in your office whenever you need a break from typing up reports.
- Hold one arm out straight to act as support while raising yourself on your toes, with the other foot resting flat against the floor behind the leg.
- Now slowly move down into Downward dog by bending hips and knees until hands are palm side up beneath shoulders while also bringing the head back between arms (hip tips should form triangle shape)
- After taking 30 seconds, return to the plank
The bottom line
Give these simple yet effective workouts for beginners a try. You’ll be feeling the benefits of exercise in no time! If you want to take it up a notch, consider adding interval training or weight lifting into your routine for more variation and increased results. Whatever workout plan you decide is right for you, remember that consistency will always lead to success. Now get out there and start exercising!