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*Make sure before starting any exercise you are cleared by your doctor.
INTENSITY LEVEL: BEGINNER 1
DESCRIPTION: Go through each exercise for the amount of reps listed next to each picture, once finished continue to next exercise. Complete all 4 exercises then take a short 1-2 minute break, complete 2 more rounds for a total of 3 rounds. *Take your time and STOP if needed.*
I know some “beginner” workouts can be quite advanced for some. As a trainer who has worked with clients for 2 years, I have trained 70+ year olds, 300+ lb men and women, clients with too many injuries to count and clients who have never worked out a day in their life. I know how hard it can be to start an exercise program and I’m writing this FOR YOU. This workout was designed to be an easy, safe option for a beginner. The important thing is to just move! I break down each of these exercises to make it as simple as possible for you!
You may be thinking, well I can’t squat… I’ve heard this from many of my clients. What you might not realize is every time you sit down, get in and out of your car, or even sit on the toilet, you’re squatting! BUT, let’s talk about your form. One of the most important things in my book is learning to push your hips back. This can be scary and sometimes make you feel like you’re going to fall, thats why I suggest a bench! A bench lets you know you’re supported and it’ll catch you.
First here are 6 common mistakes people make while squatting!
Alright so lets go over all the form cues I would use to teach you to do the perfect squat!
- Stand right up against your bench or chair then take one step forward. Place your feet about shoulder width apart or a little wider, toes very slightly pointed out.
- Keep your shoulders rolled back as you start to push your hips back.
- Back straight, start to lower your body down into a squat while keeping your knees pushed out.
- Sit down on the bench while using these cues. If the bench is too short or too tall, find something such as a sturdy chair or step up box to adjust accordingly! Your butt should touch the bench first, not your thighs. If your thighs are touching first you are too close to the bench so take a little step forward!
- Now follow these picture by picture form cues to get into your perfect squat!!
CALF RAISE x10
The calves are a muscle that sometimes gets ignored, but every muscle is important! Calf raises are great to do if you plan on doing a lot of walking or running, you’ll notice your claves get very sore after these two things especially if you’re doing a lot of uphill. Calf raises will help strengthen your calf and make them better equipped for walking and running!
- Stand facing a wall with hands on it for balance if needed, or to the side with one hand on wall or a railing.
- Have feet a little closer than shoulder width apart. Push up onto your toes slowly then slowly lower back down.
- Follow pictures!
STEP UP x10 (5 each side)
The step up is great for everyone because you can step on the smallest box and you’re still moving!!! Like I said earlier, moving is important! If you get winded going up and down stairs, step ups are a great exercises to do that will help you in everyday life.
- Choose your size box. Make sure if you are using something that is not meant for step ups that it is SAFE and STURDY.
- Again find a wall if needed for balance. Start by placing one foot up on the box, then the other.
- Now bring one foot down, then back up. Now the other foot down, and back up. Keep alternating!
- Follow pictures!
TOE TAPS x20
Another great exercise to test balance and get your heart pumping. Toe taps can be done using something small that won’t move or hurt you if you kick it. Such as a small dumbbell or medicine ball.
- Place object about 12 inches in front of you.
- Tap your toe BUT DO NOT STEP ON, the object. NO WEIGHT FROM YOUR BODY IS GOING ON THE FOOT THAT IS TAPPING.
- Tap your other toe on object, do this at a pace that is good for YOU.
- Follow pictures!
PLEASE if you have any further questions let me know! This workout was specifically designed for any beginner who isn’t sure where to start or isn’t even sure if they can do exercise, you can! *Again, always make sure to check with your Doctor before any exercise, especially if you have been deemed overweight, obese, or have injuries that may interfere with exercise.