Every day we are given a new chance to start over, especially as it pertains to our health. Being fit and healthy is always the most talked about change people want to make but a lot of people don’t know where to start working out. The best place to start is with basic exercises, staying active and sticking to a workout routine. It may take some time getting into the swing of things but after some time you will be right where you want to be with your health.
One of the most important things to remember when starting a new workout routine is to not overdo it. Diving headfirst into the tougher workouts could be more harmful than helpful. Of course, there is also your motivation to consider. If you start too hard you may lose your motivation quicker and throw in the towel before you see any real progress. Start with basic exercises to make sure you avoid injury to your body or mental state altogether.
Start out with a good warm-up before doing anything else. These easy warm-up exercises will get your different muscle groups loose and ready to work.
Start in the standing position with your legs shoulder width apart and your knees gently bent. Jump, pushing both legs out to the side while bringing your arms up overhead with your hands touching together. Jump again and return to the starting position, then repeat for at least 10 reps.
Stand upright with your legs shoulder width apart and both arms at your sides. Rotate your entire right arm in a circular motion parallel to your body three times. Then bring your arm down and switch arms. Start slowly and get faster and faster with each switch of the arm.
Stand with your legs a little further than hip-width apart and your arms stretched out so your body forms a “T”. Lean forward at the waist, engaging your core and your back and bring your right arm down to touch your left toes. Return to the start position and repeat but the second time, bring your left arm down to touch your right toes. Repeat for 15 reps on each side.
This is exactly what it sounds like, jogging in place. Just make sure to lift each knee up to your pelvis level with each step. Do not let your arms flop around, instead, engage them by bringing them up to your chest and don’t forget to breathe in and out. Jog in place for one minute.
It’s time to get started with the basic exercises that will get you started down your path of fitness and health. We’ll start with upper body workouts first and then move onto lower body workouts.
Start out in a push up like position with your hands lined up with your shoulders, legs straight out behind you, keeping your balance on your toes. The goal is to make sure your body stays in a straight line from head to heel. Hold this position and breathe, there is no reason you need to die doing the plank. Try to hold this position for one minute, if you start to feel fatigued before the end of the minute, come down to your forearms to finish it out. At the end of the minute, let your body come down to the floor and rest for one minute. Then, push yourself back up to the starting position for another minute. Repeat this for 2-3 reps, one rep being one minute off the ground.
Start in the plank pose and rotate your right arm up and towards the ceiling, allowing your core and lower body to rotate to the right as well. A the end of the rotation, your right leg should be stacked on top of your left leg and your right arm should be straight up in the air. Take a deep breath while fully rotated and then return to the start position before switching sides. Repeat these steps for five reps on each side.
Once again, start in the plank position with your hands beneath your shoulders. Slowly lower yourself down, making sure your body stays in a straight line from your head to your toes. Don’t let your arms flare outward, instead, keep them to your sides as you lower self down until your arms are at a 90-degree angle. User your energy to explode back up into the starting position and repeat, aim for 20 push-ups altogether.
Lay flat on your back on the floor or on a mat for more support, you can even place a pillow underneath your lower back for support. Bring your knees up so that your feet are flat on the ground just below your booty. Bring your arms up above your head and enlace your fingers together behind your head with your elbows straight out. You are now in the starting position. Use your core to lift your upper body up towards your knees for one rep. Return down to the starting position and repeat for 20 reps.
Sit on the floor and bring your knees up forming a 90-degree angle with your toes pointing up so that your heels are on the ground. Place your hands behind your hands behind your back next to your glutes. Lift your pelvis up and into the air with your arms straight. Bend at the elbow and bring your booty down to the ground and then lengthen your arms again to push your pelvis back up. This is one rep, repeat for 10 reps.
Stand straight up with your feet a little wider than hip-width apart and point your toes slightly out to either side. Ball up your fists and hold them to your chest with your arms engaged. Slowly lower your torso down as you engage your thighs, bending your knees at a 90-degree angle. Make sure to avoid going too low so that your knees don’t go further out than your toes. Slowly return to a standing position for one rep and then repeat for 10 reps.
Stand straight with your feet hip-width apart. Bring your right foot forward allowing your hips and your right knee to bend to a 90-degree angle while keeping your torso erect. Your left leg should be dropped just above the ground and your left heel off the floor. Breathe and then return to the starting position before switching feet, this is one rep, repeat for 10 reps.
Stand straight with your arms down to your sides, knees bent gently. Use your calves to help lift your body up so your standing on your tippy toes and then hold for one second before returning your heels to the ground. That is one rep, repeat for 20 reps or as many as you can get done in one minute.
Start out by lying on your right side with your right hand underneath your head and your elbow supporting your upper body. The goal for this position is to keep most of your upper body off of the floor and your left leg stacked on your right leg. Slowly, raise your right leg slightly and “peddle” it in front of you. This is one rep, repeat for 10 more reps before switching to your left side.
Start out in the same position as in bicycles. Take your right leg and lift it, toes flexed and pointed out keeping your leg as straight as possible. Lower your right leg back down and repeat for 10 reps before switching legs.