BEGINNER WORKOUT ROUTINE MADE SIMPLE (home or gym)
This is a simple beginner workout routine that you can do at home or at the gym.
Focus on using good form. Master the exercises.
The 4 exercises mentioned
Pushup
Bent over row
Plank
Body weight squat
How can squats help target multiple muscle groups like quads, glutes, and hamstrings?
As people become more health-conscious, working out has become an essential part of their daily routine. However, for beginners, starting a workout regime can be overwhelming and intimidating. It is common for them to feel lost, unsure of where to start and what to include in a workout routine.
If you are new to exercising or have taken a break from it, it is important to start small and gradually increase the intensity and duration of your workout. The following beginner workout routine has been designed to make it simple and easy to incorporate either at home or in the gym.
1. Warm-up: Before starting any exercise, it is essential to warm up. A proper warm-up helps to prepare your body and prevent injury. For warm-up, you can perform light cardio exercises like jumping jacks, jogging in place or using a stationary bike for 5-10 minutes.
2. Squats: Squats are one of the best exercises that target multiple muscle groups like quads, glutes, and hamstrings. To do squats, stand with your feet shoulder-width apart, keep your back straight, and bend your knees as if you were sitting in a chair. Squat down until your thighs are parallel to the ground and return to the standing position. Start with 2-3 sets of 10-12 reps.
3. Push-ups: Push-ups are excellent exercises for building upper body strength, especially the chest, triceps, and shoulders. Start with an easier variation of push-ups, like wall push-ups, and gradually progress to floor push-ups. Begin with 2-3 sets of 8-10 reps.
4. Lunges: Lunges are a great exercise to target the legs and glutes. Start by standing with your feet hip-width apart and take a big step forward with your right leg, keeping your left leg stationary. Lower your body until your right thigh is parallel to the ground, and then return to the starting position. Repeat the exercise with the left leg. Start with 2-3 sets of 10-12 reps.
5. Plank: Plank is a great exercise for building core strength, which is crucial for posture and balance. Start by getting into a push-up position, but instead of lowering your body, hold it in a straight line, with your elbows bent and resting on the ground. Hold the position for as long as you can, ideally around 30 seconds to one minute.
6. Cool-Down: After completing your workout, it is important to cool down. A proper cool-down helps your body in recovery and reduces muscle soreness. You can perform stretching exercises, like hamstring, calf and quad stretches.
In conclusion, this beginner workout routine is designed to make the transition to exercising smooth and easy. By incorporating these simple exercises, you can build strength and endurance while preventing injury. Remember that consistency is key to achieving your fitness goals, so make sure to stick to your workout routine and make gradual progressions over time. Happy exercising!