Are you new to exercise?
Did you just join a gym today and do not have a clue of what to do?
Are you fearful of the gym environment?
The gym can be a scary place for anyone at first: big unusual machines, loud grunting muscle men, and the pushy personal trainer trying to make a sale, to name a few. It does not have to be! Make fitness fun. Make the gym your “happy place.” Embrace the camaraderie of group exercise class. ‘Buddy up’ your workouts with a friend or spouse.
How do I get started?
Set want-to goals is a great place to start!
What’s more?
Nine (9) bodyweight exercises to get you started on the pathway to good health, establish a “game plan” to keep you accountable for your workouts each week, and feel good.
Push-Up with Rotation
12 repetitions each side/2 sets
Floor Cobra
Hold for 2 seconds/12 repetitions/2 sets
Floor Bridge with Knee Extension
12 repetitions each side/2 sets
(Alternate sides)
Side Plank with Hip Abduction
12 repetitions each side/2 sets
(Perform all repetitions before repeating on other side.)
Single Leg Balance with Multiplanar Reach
6 repetitions each side/2 sets
(1 repetition includes each direction, or plane of motion)
Side Lunge to Balance
12 repetitions each side/2 sets
Mountain Climbers
Perform for 60 seconds/2 sets
Squat Jump with Stabilization
Hold landing phase for 3 seconds/8 repetitions/2 sets
Squat Thrust
8 repetitions/2 sets
Do you have questions, concerns, or are seeking ways to regress/progress a(n) exercise(s)?
Send me a message or attach a note in the comments section.
You are stronger than you think!
Reference
NASM (2015). A 9-exercise body-weight workout. NASM/AFAA Magazine, January/February issue. doi://https://magazine.nasm.org/american-fitness-magazine/issues/jan-feb-2015/body-weight-workout?utm_source=nasm&utm_medium=email&utm_content=010117_content_hyperlink&utm_campaign=n_specs_30off&utm_term=Read%20more.&&&&&cm_mmc=Act-On%20Software-_-email-_-A%209-exercise%20body-weight%20workout-_-Read%20more. Accessed on January 1, 2018.
Train for Life 