A workout routine is important, as it helps the body gain strength and endurance. If you are a beginner, you don’t need to start with intense workout routines. You will start with beginner-friendly ones and then build up as time goes by in your workout journey. A basic workout for starters is one that can be done anywhere at any time, simple to perform, and effective at getting the job done.
At times, you might need accessories, such as earplugs to break the noise from outside and fully concentrate on the exercises. However, it is essential to talk to a professional trainer to know which exercises you will begin with as you layer up. After you have understood your body, then you can do these five basic workouts which are beginner-friendly.
Squats
Squats cannot be missed in a beginner-friendly workout list. This is because they are simple to do and you can do them anywhere. As much as squats mostly work on the butt muscles, they also affect the hamstrings and quads. Squats are done by mimicking the action of sitting and standing.
Different types of squats exist. The friendliest for beginners is the bodyweight squats. The exercise is done by standing with your feet apart. The width of the space usually depends on hip flexibility. You will then stretch your hands in front of your chest. Breathe in, keep your core tight, and maintain a straight back. Then, act like you are sitting down, aiming for a 90-degree bend in your knees.
You will then shift your weight to the back to ensure that your heels feel more pressure than your toes. Pause for a second, exhale, and press your heel as you rise. You should do at least eight reps of the squats.
The process is inhaling when lowering, put your weight back, pause for a second, and exhale when standing. Squats are essential if you want to gain strength to carry on with the rest of your workout session.
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Sit-ups
If you work in a location where you are always sitting down, then you need to do sit-ups. Sitting down relaxes and softens your core muscles, which include the rectus abdominis and obliques. Sit-ups help to strengthen these core muscles. It is a beginner-friendly workout because it is simple to do and you can do it anywhere.
All you need to have for this workout is your exercise mat. Sit on the exercise mat with your feet firmly held on the ground, and with your bent. You will then inhale and lie back, lifting your arms above the chest. Your fingers should point up when you are doing this. Your feet should not come out of the ground, and your knees should remain bent.
While you are still lying down, lift your head, neck, and shoulders from the ground to engage your abdominal muscles. Exhale as you come up from the ground. The entire process is inhaling when lying back, lifting your head, neck, and shoulders, and then exhaling while rolling up. Sit-ups are effective as your abdominal muscles will strengthen within a short period. As a beginner, you will start with six reps, and then you can add more reps later.
Push-ups
Another workout routine for beginners is push-ups. Push-ups mostly work on the upper parts of the body, which are the chest and arm muscles. It provides strength, and it will give your whole body stability. Trainers recommend push-ups because they have helped many beginners gain the strength to do other exercises.
When doing push-ups, you will start on all fours. After, spread out your legs so that your feet are spread apart with your toes touching the ground. Press your whole body off the ground to form a high plank. Tighten up your core muscles, pause for a second, and then inhale as you bend your elbows while lowering your chest towards the ground.
On the ground, your elbows will be in a 90 degrees position. Exhale as you press your palms on the ground as you rise. The steps are inhaling with your elbows bent, relaxing, and then exhaling when rising. You will do six reps of push-ups as a beginner.
The Reverse Lunge
The reverse lunge is another significant workout for beginners. The reverse lunge works mostly on the quadriceps at the front of your thighs. Reverse lunges are more effective than forward lunges, and, therefore, it is efficient for beginners. Also, they are safer than forward lunges. Once you have enough knowledge of workout routines, you can start doing forward lunges.
Reverse lunges are started by standing with your feet apart. The width of the space can be about shoulder width. Inhale and put your right foot backward. Keep your heel off the ground and let all the strength fall on your toes. Bend your knees, creating a 90-degree angle. Your left leg should be in front, in a 90-degree position.
You should now be in a kneeling position, with your left leg upright at a 90-degree angle. Your right knee, which is backward, should be about three to six inches off the ground. Throughout the process, your chest should be upright as well. You will then push off your back foot while exhaling and then press your front heel to stand. As a beginner, it is advisable to do eight reps of reverse lunges for each foot.
Mountain Climbers
Mountain climbers are impactful bodyweight cardio movements for beginners. They have no dangerous effect on the knees as they mostly work on your abs. You will start in a high plank position with your hands lined up under the shoulders. Lift the right leg and put it between your elbows. Return it to the original position and then do the same with the left leg.
You will increase the pace as you go, nearly to the point where it is akin to running. You should not hold your breath when you are doing this exercise, however.
Five steps should be done on each leg, followed by rest. The only equipment you need to do mountain climbers is your exercise mat.
Beginners need to start with these five basic exercises because they help build strength and stability. Workout routines are vital as they help you to achieve fitness, boost your immunity, and recharge your energy levels, among other benefits.
Resources- PaleoHacks, Self
