Every day there are people who are starting to work out for the first time. Many of those people dive straight in without really doing any planning. However, it’s important to plan your workout routine and set goals before you get started. If you blindly start to follow a path, you will not know where it ends up, and may not reach your goals. For example, diving into an intense workout could lead to injury and that will stop you right in your tracks. Daily workout for beginners will help lay a healthy foundation for your body and prepare it for more intense workouts.
Patience is key to fitness and daily workout for beginners will require patience, but it will also prepare your body for success.
While starting to workout can be exciting it needs to be approached safely. People work out to get results and everyone wants those results yesterday. That lack of patience leads people to jump right into an intense training regimen that could cause more harm than good. It’s important to start working out with the best daily workout for beginners. These workouts are designed for beginners as they prepare the body for more intense workouts. The results you want will come in time, stick to these workouts and gradually work your way up until your body is ready for more.
Daily Workout for Beginners | Warm-Ups
From a standing position, with your feet shoulder length apart, knees slightly bent, and arms to the side. Jump, spreading both legs out to the side while bringing both arms overhead and hands together. Return to the starting position immediately, and keep jumping.
Stand in an upright position with your feet firmly planted shoulder length apart shoulder width apart with both arms down at your sides. Stabilize your pelvis and start by rotating your entire right arm in a circular motion parallel with your body. Make sure you keep your arm straight and return it to your side. As you return your right arm, repeat the same motion with your left arm.
Stand with your feet a little more than shoulder width apart with both arms out to the side forming a “T” shape with your body. Keep your back straight and your core engaged as you lean forward at the waist. Bring your right arm down and touch your left toes. Return to the standing position and repeat with the opposite arm and foot.
Jog in Place
Stand with your feet together and your knees slightly bent. Bring your left knee up to your pelvis and your heel back towards your booty. Return your left leg back down as you bring up your right leg to repeat the steps. Make sure to keep your arms engaged towards your chest, do not flop them around.
Daily Workout for Beginners | Upper Body
Start this daily workout for beginners out on the floor with your hands directly below your shoulders, arms lengthened and engaged. Keep your legs straight out behind you with your heels off the floor and your toes holding up your legs. Maintain a straight line with your body, from head to toe. Engage your core and draw your booty muscles in, this will help keep the plank position. Hold this position, remembering to breathe slowly, for an entire minute. If you feel fatigued, move down to your forearms. Once the minute is up, slowly go down to the floor and rest, then repeat 2 to 3 times.
Take the same pose as in the plank position, then move your right arm out and up towards the ceiling. While you move your right arm out and up, rotate your body to the right as well. You’ve reached the end of the rotation when your right leg is directly on top of your left one. Take a moment to breathe while in this position then return and repeat with the left side. Once both sides are done, that’s one rep, continue for 5 reps.
Start in the plank position, keep your core engaged and your hands beneath your shoulders. Slowly lower yourself down while keeping your body straight from head to toe. As you go down, keep your arms close to the body and elbows in. You’ve reached the bottom when your arms are at a 90-degree angle. If this is too challenging at first, perform the same movement while on your knees instead of your toes. On the opposite side of the spectrum, if this isn’t challenging enough, go all the way down until your chest touches the floor. Explode back up into the starting position and repeat for 20 reps.
Lay on your back, on the floor or on a mat for support if needed. You can even place a pillow underneath your lower back for extra support. Bring your knees up so your feet are flat on the ground just below your booty. Bring your arms up, enlacing your fingers behind your head and your elbows straight out. Lift your body up with your core keeping your back straight, towards your knees. This is one rep, repeat for 20 reps. Avoid neck strain by engaging your core and go at your own pace.
Sit on the floor or on a mat for extra support. 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 back next to your glutes, palms out and fingers toward your toes. Lift your pelvis up into the air with your arms straight. Bend your elbows down as you bring your booty towards the floor. Then, straighten out your arms to bring your pelvis back up, this is one rep. Repeat for 10 reps.
Daily Workout for Beginners | Lower Body
Stand with your feet a little further out than your hips and keep your spine straight and engaging your core. Point your toes slightly out to the side, ball your fists and hold them close to your chest. You should look like your preparing to punch someone. Slowly lower your torso down and engage your thighs and bend your knees to a 90-degree angle. If your knees go out past your toes, you’ve gone too low. Come slowly back up to make one rep, the goal is 10 reps total.
Stand straight with your feet hip-width apart. Move your right foot forward and let your hips and right knee to bend to a 90-degree angle while keeping your torso straight. Your left leg should be dropped just a few inches off the ground and your left toes lifted. Come back to the standing position slowly and repeat with your right side. Once both sides are done, that’s one rep, go for 10 reps.
Stand straight with your arms at your sides, knees slightly bent, calves engaged. Come straight up to your tippy toes and hold for one second. Then, allow both feet to come slowly back down to the floor. Once you’ve reached the floor, that’s one rep, repeat for 20 reps or until your calves are on fire.
Lay on the floor on your right side and place your right hand underneath your head just under your right ear. Use your elbow to support your upper body and most of your torso off the floor. Stack your left leg directly on top of your right leg and your right leg should be on the floor. Slowly, while engaging your core, lift your left leg and “peddle” it in front of you. Peddle 10 times for ten reps and then switch sides for another ten reps with the opposite leg.
Start in the same position as you would for bicycles. This time, take your right leg and lift it, toes flexed and pointed, we call it ballerina’s leg. Lift it as high as you can while keeping your leg straight. Slowly raise the leg back down just above your left leg and repeat for 10 reps. Switch sides and repeat with the opposite leg.