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Beginner Body-weight Workout You Can Do At Home

When youโ€™ve finally made the decision to start an exercise routine, many of us forget the importance of strength training to maintain muscle mass as we age. I completely understand that not everyone wants to join a gym and you may not have the time to commit to going to your local gym so this routine can be easily done at home with a few chairs and a set of dumbbells (or even a jug of water!)

๐—ช๐—ต๐—ฎ๐˜ ๐—บ๐—ฎ๐—ธ๐—ฒ๐˜€ ๐—ฏ๐—ผ๐—ฑ๐˜†๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—ฐ๐—ถ๐—ฟ๐—ฐ๐˜‚๐—ถ๐˜๐˜€ ๐˜„๐—ผ๐—ฟ๐—ธย ๐˜€๐—ผ ๐˜„๐—ฒ๐—น๐—น?

Every bodyweight exercise involves utilizing multiple muscle groups, gets your heart rate elevated, and burns tons of calories.

๐—ง๐—ต๐—ถ๐˜€ ๐—ถ๐˜€ ๐˜๐—ต๐—ฒ ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ ๐—•๐—ผ๐—ฑ๐˜†๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ (๐Ÿฏ ๐—–๐—ถ๐—ฟ๐—ฐ๐˜‚๐—ถ๐˜๐˜€):

๐Ÿฎ๐Ÿฌ ๐—•๐—ผ๐—ฑ๐˜†๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐˜€๐—พ๐˜‚๐—ฎ๐˜๐˜€.
๐Ÿญ๐Ÿฌ ๐—ฃ๐˜‚๐˜€๐—ต-๐˜‚๐—ฝ๐˜€.
๐Ÿญ๐Ÿฌ ๐—ช๐—ฎ๐—น๐—ธ๐—ถ๐—ป๐—ด ๐—น๐˜‚๐—ป๐—ด๐—ฒ๐˜€ (๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—น๐—ฒ๐—ด).
๐Ÿญ๐Ÿฌ ๐——๐˜‚๐—บ๐—ฏ๐—ฏ๐—ฒ๐—น๐—น ๐—ฟ๐—ผ๐˜„๐˜€ (๐˜‚๐˜€๐—ฒ ๐—ฎ ๐—บ๐—ถ๐—น๐—ธ ๐—ท๐˜‚๐—ด ๐—ผ๐—ฟ ๐—ผ๐˜๐—ต๐—ฒ๐—ฟ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜).
๐Ÿญ๐Ÿฑ ๐—ฆ๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ ๐—ฃ๐—น๐—ฎ๐—ป๐—ธ.
๐Ÿฏ๐Ÿฌ ๐—๐˜‚๐—บ๐—ฝ๐—ถ๐—ป๐—ด ๐—ท๐—ฎ๐—ฐ๐—ธ๐˜€.

โ€ข In a circuit routine, youโ€™ll do each exercise in succession without a break in between (if youโ€™re able).

โ€ข Once youโ€™ve finished all exercises in the circuit, do it again.

โ€ข If youโ€™re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, youโ€™re bound to get tired โ€“ and thatโ€™s okay!

Itโ€™s better to stop and take a break than to do an exercise incorrectly.

๐˜พ๐™๐™š๐™˜๐™  ๐™ค๐™ช๐™ฉ ๐™ฉ๐™๐™ž๐™จ ๐™ก๐™ž๐™ฃ๐™  ๐™›๐™ง๐™ค๐™ข ๐™‰๐™š๐™ง๐™™ ๐™๐™ž๐™ฉ๐™ฃ๐™š๐™จ๐™จ ๐™›๐™ค๐™ง ๐™– ๐™ซ๐™ž๐™™๐™š๐™ค ๐™™๐™š๐™ข๐™ค๐™ฃ๐™จ๐™ฉ๐™ง๐™–๐™ฉ๐™ž๐™ฃ๐™œ ๐™๐™ค๐™ฌ ๐™ฉ๐™ค ๐™™๐™ค ๐™ฉ๐™๐™š๐™จ๐™š ๐™—๐™ค๐™™๐™ฎ๐™ฌ๐™š๐™ž๐™œ๐™๐™ฉ ๐™š๐™ญ๐™š๐™ง๐™˜๐™ž๐™จ๐™š๐™จ!

Before you start, donโ€™t forget to do a Dynamic warm up โ€“ Make sure to get your heart rate pumping and get your muscles warmed or youโ€™re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

After youโ€™ve completed your workout at home, feel free to cool down and stretch after.

๐—›๐—ข๐—ช ๐—ข๐—™๐—ง๐—˜๐—ก ๐—ฆ๐—›๐—ข๐—จ๐—Ÿ๐—— ๐—œ ๐——๐—ข ๐—ง๐—›๐—˜ ๐—•๐—˜๐—š๐—œ๐—ก๐—ก๐—˜๐—ฅ ๐—•๐—ข๐——๐—ฌ๐—ช๐—˜๐—œ๐—š๐—›๐—ง ๐—ช๐—ข๐—ฅ๐—ž๐—ข๐—จ๐—ง?

Do this routine 2-3 times a week, but never on consecutive days.

You donโ€™t build muscle when youโ€™re exercising, you build muscle when youโ€™re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

๐—œ ๐—น๐—ถ๐—ธ๐—ฒ ๐˜๐—ผ ๐—ณ๐—ผ๐—น๐—น๐—ผ๐˜„ ๐—ฎ ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฝ๐—ฎ๐˜๐˜๐—ฒ๐—ฟ๐—ป ๐—ผ๐—ณ:

Strength training on one day (like this workout).
20 minutes of interval training the next.
Back to strength training.
Back to interval training or rest!

๐—š๐—ข๐—ข๐—— ๐—Ÿ๐—จ๐—–๐—ž!ย ๐Ÿ’ชโ™ฅ๏ธ

This workout was provided byย NerdFitness.com

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