Your First Routine – What To Do and How To Do It!

Starting out can be very daunting. Knowing where to start, what to do and how to do it can be a very difficult thing to figure out. It can just be another thing to discourage you from getting started, but I am here to help you. That means you’ll no longer have that as one of your excuses.

That’s right, we will be eliminating as many excuses as possible. So it is now time to just get started.

I am going to show you the routine that I started off with. It is simple, and it doesn’t require a lot of time. This makes it perfect for a busy parent. This particular routine only involves a few exercises, they are all bodyweight so you don’t need any equipment. Another excuse down…

How many exercises exactly is it? well, there are only four exercises. I am going to go over each of them with you now. But remember, this isn’t a routine that’s going to give massive results, it’s just a quick beginner routine you can use for the first couple of weeks until you get your body into a routine.

First Step – Warmup

This isn’t anything complicated. I’m not going to give you some complex way of warming up with your routine. Just spend five to ten minutes doing things that get your heart pumping faster and your muscles moving. Things like starjumps, running on the spot etc.

First Exercise – Squats

The first exercise in this routine is a squat. I am sure we have all heard of these at some stage in our lives, it’s an excellent exercise for working your glutes, quads, hamstrings and calves. It can help build your balance, your core and there are many variations for increasing the intensity of it. This makes it a perfect progressive exercise. So how do we get started?

Place your feet in line just wider than hip width apart and your hands down by your side. Once you’ve got your feet in position, bend at your knees to lower your body like you are about to sit on a chair. As you lower your body, raise your arms out straight so they are at a ninety degree angle from your body. This will help you with your balance as well as your technique of keeping your back straight while you’re beginning. You lower your body as far as you can before you push down with the ball of your foot, lifting your body back up to the standing position. Then repeat this technique.

I started off with two sets of ten reps for this exercise, but you will have to listen to your body. If you have never had much experience working out then you may want to start off at around 8 reps for 2 sets. Just make sure it is 2 sets of however many reps you can manage.

Second Exercise – Standard Push Ups

Now for the second exercise, my personal favourite exercise. The push up. Excellent for working your chest, shoulders, arms and your core. We are just going to do a standard one for now, master the technique for that before moving onto something more advance.

Get onto all fours on the ground. Place your hands directly below your shoulders and stretch your legs out using your toes to hold your body off the ground, so your body is in a straight line. Tilt your head upwards just slightly. Once you have this position, bend your elbows, keeping them closer to your body to lower your body; keeping it straight the entire time. Lower your body until your chest is about an inch off the ground, and then yourself all the way back up until your arms are straight, but don’t allow your elbows to lock.

Again, you’ll want to do two sets of 8-10 reps, depending on what your body can currently handle. If you find this too difficult to begin with then you have the option of starting on your knees instead of your toes.

Third Exercise – Superman Hold

This exercise is excellent for working your back muscles, it’s a good beginner exercise and it again requires no equipment. There are a number of variations, again allowing for increasing difficulty if needed.

To begin this exercise you will need to lay down on the floor on your stomach and chest. Your arms stretched out in front of you as if you are superman flying through the air, and your legs out straight behind you up on your toes. Raise your arms, chest and legs off the floor altogether and hold that position for a couple of seconds. Then lower yourself back to the starting position, but don’t allow your arms and legs to just drop to the ground.

You will want to start off at 8-10 reps, and of course doing two sets again. This is an excellent starting point. If this is too easy or too hard then there are plenty of variations of the exercise, which we will be discussing at another time. But this exercise should be easy enough for most beginners to do, even if you have to lower the amount of reps you start off at.

Fourth Exercise – Hollow Body Hold

This is one of my favourite exercises to do for working your core and abdominal muscles. It is more advance than a plank, so if you find this too difficult then just start off with the regular plank.

Simply lie on your back and stretch your arms out above your head. Similarly to the superman hold. Stretch your legs out, pointing your toes away from you as you do. Life your arms, shoulders, upper back and legs a couple of inches off the ground. Hold that position for as long as you can, but try to aim for at least 15 seconds to begin with.

Once again, we will do two set of this exercise. Once you have done that you can begin to relax knowing you have just completed your workout. The next step if to stretch.

I am a fan of dynamic stretches after completing a workout. This can help prevent injuries caused by just suddenly going still after exercising and allows your body to start cooling down before you rest.

The important thing to remember is that you have just completed your first workout. You have now taken your first steps to becoming healthier and fitter, and becoming a better you. You wont feel like you have done a massive training session as that’s not the purpose. The purpose is purely to get your body moving, get your functionality right and get yourself into a routine of working out.

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