Beginner Body-weight Workout You Can Do At Home
When you’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!)
𝗪𝗵𝗮𝘁 𝗺𝗮𝗸𝗲𝘀 𝗯𝗼𝗱𝘆𝘄𝗲𝗶𝗴𝗵𝘁 𝗰𝗶𝗿𝗰𝘂𝗶𝘁𝘀 𝘄𝗼𝗿𝗸 𝘀𝗼 𝘄𝗲𝗹𝗹?
Every bodyweight exercise involves utilizing multiple muscle groups, gets your heart rate elevated, and burns tons of calories.
𝗧𝗵𝗶𝘀 𝗶𝘀 𝘁𝗵𝗲 𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿 𝗕𝗼𝗱𝘆𝘄𝗲𝗶𝗴𝗵𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 (𝟯 𝗖𝗶𝗿𝗰𝘂𝗶𝘁𝘀):
𝟮𝟬 𝗕𝗼𝗱𝘆𝘄𝗲𝗶𝗴𝗵𝘁 𝘀𝗾𝘂𝗮𝘁𝘀.
𝟭𝟬 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗹𝘂𝗻𝗴𝗲𝘀 (𝗲𝗮𝗰𝗵 𝗹𝗲𝗴).
𝟭𝟬 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗿𝗼𝘄𝘀 (𝘂𝘀𝗲 𝗮 𝗺𝗶𝗹𝗸 𝗷𝘂𝗴 𝗼𝗿 𝗼𝘁𝗵𝗲𝗿 𝘄𝗲𝗶𝗴𝗵𝘁).
𝟭𝟱 𝗦𝗲𝗰𝗼𝗻𝗱 𝗣𝗹𝗮𝗻𝗸.
𝟯𝟬 𝗝𝘂𝗺𝗽𝗶𝗻𝗴 𝗷𝗮𝗰𝗸𝘀.
• In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
• Once you’ve finished all exercises in the circuit, do it again.
• If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!
It’s better to stop and take a break than to do an exercise incorrectly.
𝘾𝙝𝙚𝙘𝙠 𝙤𝙪𝙩 𝙩𝙝𝙞𝙨 𝙡𝙞𝙣𝙠 𝙛𝙧𝙤𝙢 𝙉𝙚𝙧𝙙 𝙁𝙞𝙩𝙣𝙚𝙨𝙨 𝙛𝙤𝙧 𝙖 𝙫𝙞𝙙𝙚𝙤 𝙙𝙚𝙢𝙤𝙣𝙨𝙩𝙧𝙖𝙩𝙞𝙣𝙜 𝙝𝙤𝙬 𝙩𝙤 𝙙𝙤 𝙩𝙝𝙚𝙨𝙚 𝙗𝙤𝙙𝙮𝙬𝙚𝙞𝙜𝙝𝙩 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨!
Before you start, don’t forget to do a Dynamic warm up – Make sure to get your heart rate pumping and get your muscles warmed or you’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 you’ve completed your workout at home, feel free to cool down and stretch after.
𝗛𝗢𝗪 𝗢𝗙𝗧𝗘𝗡 𝗦𝗛𝗢𝗨𝗟𝗗 𝗜 𝗗𝗢 𝗧𝗛𝗘 𝗕𝗘𝗚𝗜𝗡𝗡𝗘𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧 𝗪𝗢𝗥𝗞𝗢𝗨𝗧?
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
𝗜 𝗹𝗶𝗸𝗲 𝘁𝗼 𝗳𝗼𝗹𝗹𝗼𝘄 𝗮 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗮𝘁𝘁𝗲𝗿𝗻 𝗼𝗳:
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!
𝗚𝗢𝗢𝗗 𝗟𝗨𝗖𝗞! 💪♥️
This workout was provided by NerdFitness.com
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