Top 10 Exercises for Beginners
it is not where you start but where you finish!
1. STEP-UPS
This exercise blasts your glutes, hamstrings, quads, and calves. AND IS USED BY ALMOST EVERY PROFESSIONAL ATHLETE IN THERE STRENGTH TRAINING ROUTINES.
To preform the Step-up
(Start with your bodyweight and step up onto a weight bench with one leg. Lower yourself with the same leg. Switch legs and repeat for a total of 3 sets of 10 reps.)
This exercise blasts your glutes, hamstrings, quads, and calves. AND IS USED BY ALMOST EVERY PROFESSIONAL ATHLETE IN THERE STRENGTH TRAINING ROUTINES.
To preform the Step-up
(Start with your bodyweight and step up onto a weight bench with one leg. Lower yourself with the same leg. Switch legs and repeat for a total of 3 sets of 10 reps.)
2. Push-ups
Push-ups is a stable in the military and a go to upper body workout. This beginner friendly exercise is simple to do and can easily be incorporated into a circuit workout for cardio.
To preform the Push-up..
(Make sure you squeeze your core while doing a push-up. and when lowering your body to the ground, squeeze your upper back together. You can also change it up with different hand positions (hands together work your triceps more and wide hand position works more of your chest) And don’t forget, you can add a weighted vest for more resistance).
3. Bodyweight squats
Squats is the king of exercise they say, but you don't have to use weight to make this exercise effective.
If your a true beginner your bodyweight is all you need to start, and as you progress you can work on your lower body endurance.
To preform the Bodyweight Squat...
(Start with your feet straight ahead, slightly farther then shoulder length apart. Extend your arms forward, and begin to decend down like you are sitting on a chair. Go as deep as you can go.)
Do 3 sets of 15 reps
Squats is the king of exercise they say, but you don't have to use weight to make this exercise effective.
If your a true beginner your bodyweight is all you need to start, and as you progress you can work on your lower body endurance.
To preform the Bodyweight Squat...
(Start with your feet straight ahead, slightly farther then shoulder length apart. Extend your arms forward, and begin to decend down like you are sitting on a chair. Go as deep as you can go.)
Do 3 sets of 15 reps
4. Planks
Planks are one of the best core workouts you can do, and it's also beginner friendly.
To preform the Plank..
(Start in push-up position. Then lower yourself onto your forearms and keep your body tight and squeeze.)
Planks are one of the best core workouts you can do, and it's also beginner friendly.
To preform the Plank..
(Start in push-up position. Then lower yourself onto your forearms and keep your body tight and squeeze.)
5. Bench Dips
Bench dips are a great exercise for your triceps (The back of your arms) and chest.
The only problem is that is takes an considerable amount of upper body strength to get started.
That's where bench dips come in.
It's an easier way to blast those triceps and get bigger arms.
To preform the Bench Dips
(Sit in front of a bench with another bench in front of you, ready to put your feet up. Once you put your feet up, move your hands onto the bench behind you, and press up with your core tight.)
Bench dips are a great exercise for your triceps (The back of your arms) and chest.
The only problem is that is takes an considerable amount of upper body strength to get started.
That's where bench dips come in.
It's an easier way to blast those triceps and get bigger arms.
To preform the Bench Dips
(Sit in front of a bench with another bench in front of you, ready to put your feet up. Once you put your feet up, move your hands onto the bench behind you, and press up with your core tight.)
6. Wall Push-Ups
If you cannot do a regular push-up, then that's where wall push-ups come in, with this super beginner friendly and senior citizen workout.
To preform Wall Push-Ups
(Stand in front of a wall and extend your arms out with your hands placed on the wall. Do a push-up against the wall bringing your head to the wall. Squeeze your upper back on the way down.)
3 Sets of 15 reps
If you cannot do a regular push-up, then that's where wall push-ups come in, with this super beginner friendly and senior citizen workout.
To preform Wall Push-Ups
(Stand in front of a wall and extend your arms out with your hands placed on the wall. Do a push-up against the wall bringing your head to the wall. Squeeze your upper back on the way down.)
3 Sets of 15 reps
7. Knee Push-ups
If push-ups are too hard and wall push-ups are too easy, this is where knee push-ups come in.
Preform a standard push-up on your knee.
If push-ups are too hard and wall push-ups are too easy, this is where knee push-ups come in.
Preform a standard push-up on your knee.
8. Lunges
This is probably the hardest of the beginner exercises, but your have to challenge yourself sometime, and your still doing it with just your body weight.
Lunges work your quads, glutes, and hamstrings.
To preform a Lunge
(Start with feet shoulder width apart. Step out in front of you and down and then lift yourself up.)
Do 3 Sets of 10 Reps
This is probably the hardest of the beginner exercises, but your have to challenge yourself sometime, and your still doing it with just your body weight.
Lunges work your quads, glutes, and hamstrings.
To preform a Lunge
(Start with feet shoulder width apart. Step out in front of you and down and then lift yourself up.)
Do 3 Sets of 10 Reps
9. TRX Rows
This is a great exercise for your core/upper back and its easy to do. Plus, it's very affordable to set one on on your door frame.
To preform a TRX Row
(Grab the handles with both hands. Start with feet shoulder width apart. With a tight grip, fall back and don't let yourself fall. In this position, pull your body forward with the handles towards your biceps.)
Do 3 Sets of 12 Reps
I Could not find a picture of Trx rows but this is what your back will look like if you do them and try rows are like the suspension rows you use to balance yourself and lower your upper back with. hope that description helps. a simple google search for trx rows would find it and you can get a YouTube video. sorry.
This is a great exercise for your core/upper back and its easy to do. Plus, it's very affordable to set one on on your door frame.
To preform a TRX Row
(Grab the handles with both hands. Start with feet shoulder width apart. With a tight grip, fall back and don't let yourself fall. In this position, pull your body forward with the handles towards your biceps.)
Do 3 Sets of 12 Reps
I Could not find a picture of Trx rows but this is what your back will look like if you do them and try rows are like the suspension rows you use to balance yourself and lower your upper back with. hope that description helps. a simple google search for trx rows would find it and you can get a YouTube video. sorry.
10. Walking
This is the basic of all basics walking but it shouldn't be underestimated when it comes to weight loss.
The low intensity of walking doesn't effect your stress hormone cortisol like high intensity running does.
When your cortisol levels are high, you are going to be storing body fat in your mid section and trouble areas.
Try walking instead everyday for 30 minutes to start.
This is the basic of all basics walking but it shouldn't be underestimated when it comes to weight loss.
The low intensity of walking doesn't effect your stress hormone cortisol like high intensity running does.
When your cortisol levels are high, you are going to be storing body fat in your mid section and trouble areas.
Try walking instead everyday for 30 minutes to start.
There you have it! The best exercises for beginners.
You can combine some of these workouts and do circuit training for a weight loss workout.
For example
Bodyweight Squats 20 Reps
Wall Push-Ups 15 Reps
Plank 30 Seconds
TRX Rows 10 Reps
Jumping Jacks 20 Reps
Do each exercise one after another, with no rest in between, and do a total of 3-5 Circuits.
And finally, if you haven’t checked out my nutrition guide. The Practical Nutrition eBook. A comprehensive weight loss guide, your missing out on key weight loss advice from a certified nutritionist!
Get it with app subscription!
You can combine some of these workouts and do circuit training for a weight loss workout.
For example
Bodyweight Squats 20 Reps
Wall Push-Ups 15 Reps
Plank 30 Seconds
TRX Rows 10 Reps
Jumping Jacks 20 Reps
Do each exercise one after another, with no rest in between, and do a total of 3-5 Circuits.
And finally, if you haven’t checked out my nutrition guide. The Practical Nutrition eBook. A comprehensive weight loss guide, your missing out on key weight loss advice from a certified nutritionist!
Get it with app subscription!
