Are you new to the gym? Don’t know what to do? Well no need to search anymore because I have five workouts for you. You can do these if you are new to the fitness thing or even if you are an absolute pro just change up the intensity levels and modify the workouts where necessary. This program is meant to be a full body workout which means that you will hit every major muscle group in your body if you follow this easy to follow workout program and as you get better you can increase the time you each workout or even increase the weights. There is no limit to what you can achieve with these workouts. Most of these exercises are body weight workouts so all you need is you, yourself and you and if you follow the instructions you will be able to get a good workout. So lets not delay anymore lets begin. Make sure you read the whole thing first to get an idea of what the workouts are and if you have any questions please leave a comment below. Here we go!
Start with a warm up
Elliptical Forward (5min) Backward (5min)-Track your time and for the whole time try not to hold onto anything to improve balance and coordination
25 high Knees-hands at shoulder level and raise your knees up to your hands
25 forward lunges (alternating legs) holding a 10 LB weight-Make sure when you lunge your knees do not go over your lunge foot.
25 Jumping Jacks
25 Burpees – Jump up clap your hands over your head come down to push up position and do a push up and repeat
-Take a 1 minute break in between each set to catch your breath but make sure you do not take too long because you want your body to get use to the stress of the workout. The rest is just there for you to catch your breath.
After you are done with this warm up your body should be warm and ready to do an intense 45 minute workout. The whole point of this warm up is to loosen up your body to be less prone to injury during your workout.
The ab Dominator
On your elbows with your palms facing up hold a plank for 1 minute and right after raise your right leg up and hold that for 30 seconds and then do the same with your left left. You should feel it on your abs and your shoulders. If you are getting pain in your back that means you are not utilizing your abs.
15 second rest
Get back in plank position and rotate your hips side to side to get a good oblique workout. If you are confused by this just pretend you have a pencil sticking out of your tail bone and you are drawing half a circle as you rotate your hips from side to side. You want to make sure you are close to the floor to fully utilize those oblique’s. 25 on each side
15 second rest
Get in push up position and from there go to downward dog position. Repeat this motion for 15 times and as you go back into push up position make sure your hips do not touch the floor. (look on next page for picture)
Push up postion → Downward dog
-repeat this workout 3 times to get a good shoulder and ab workout. To make it a harder workout each time you go back to push up position bring your knees in and alternate them as you do the workout.
Stairway to heaven
Equipment you need- Yoga mat and 2-3 feet platform
In order you are going to place a platform the height you can jump up to. I would say 2-3 feet and on the right of if you are going to place a yoga mat down.
You are going to start off by jumping onto the platform with both feet and as you land on the platform make sure you use full range of motion and stand straight up as you land on it; don’t go half ass. Then after, you are going to jump backwards back down on the ground and then jump over the yoga mat to the right. After you jump over the yoga mat you are going to get in push up position, do a pushup, stand up, jump back over the yoga mat to the left and start all over.
-tips- use your arms to jump and don’t stop in the middle of the rep. If anything stop and catch a breath at the end of a full rep
You are going to do 3 sets and 10 reps each. Take a good 30 seconds to 1 minute break in between sets with active rest. This means do not just stand there or sit down do something active but light like jogging in place or jumping jacks. This will get your heart rate to come down at a normal rate and not too drastically.
Chair of pain
3 sets, 30 seconds each
Lay your back on a wall and bend knees to 90 degree angle and stick your arms straight out. For a harder workout raise your toes up and only support yourself on your heels. As you get stronger hold the position longer until you hit a minute.
Chair of pain
Get a set of 3-5lb weights.
Squat down and Put your hands to your side with the weights in your hands.
Punch straight out with your right hand or whichever hand you want to start with and retract your hand back to your side before punching with your other hand. This will be tiring but try to finish 50 before stopping. Make sure you keep your back straight and don’t slouch as to prevent back pain.
Do this 3 times.
Free weight Trifecta
This workout will tone and strengthen every part of your part. It is four workouts with light 5-10LB weights. The rule here is that you do all 4 workouts before putting the weights down. Switching from one workout to another without rest will put more strain on your muscles but will also strengthen it at the same time. As always, listen to your body and do not do more than you can handle. I suggest starting with 5lb weights to test it first then go higher as you get stronger. So here it is:
Curl to shoulder press: Legs shoulder length apart, hips forward and pinch your shoulder blades together for the appropriate posture. Don’t allow your arm to touch the side of your body to use as leverage during the workout. Stands tall with the weights by your hips and raise them up. As soon as your weights reach your shoulders rotate your wrist 180 degrees and push straight up until you lock your elbows and then bring it back down to the side. Repeat 9x, 12x, 15x
Lateral raises: Legs shoulder length apart, bend your knees, lean forward with a straight back and pinch your shoulder blades together to engage your back and look up. Hold your weights right below your head with palms facing each other and raise your arms to the side by engaging your core and keeping your elbow straight. Raise them up until your get the weights to shoulder level and then bring it straight down until the weights touch. Remember to always keep your elbows straight and try not to bend to get the max effect and keep your head up to keep your spine straight and down look down. Repeat 9x, 12x, 15x
Triceps Extensions: Legs shoulder length apart with bent knees bending over with chest facing the floor. Keep your back straight and pinch your shoulder blades together to engage your back. Bring your elbows up and extend from the elbows to workout your triceps. Make sure you do now move your biceps and that you are only extending from the elbows until your arms are straight. Repeat 9x, 12x, 15x
Triceps Extension holds: Same position as the triceps extensions except instead of extending you are going to hold the position with a straight are for 9 seconds, 12 seconds and 15 seconds. Make sure you have a tight grip on the weights so you do not drop it.
You will be working out your shoulders, biceps, triceps and forearms with this workout. Between each workout do not put the weights down until you finish all four. You will do 3 sets. Set 1 will be 9x each workout with a 9 second hold for the triceps extension holds, set 2 will be 12x each workout with a 12 second hold for triceps extension and set 3 will be 15x with 15 seconds. If you are feeling bold got for a 4th set with 18 and a 5th set with 20.
-This is should be a pretty good workout session for you. Your goal is to do it in the fastest amount of time with the right technique. This workout session should take a full 45 minutes to an hour depending on how long your breaks are. Make sure during this time you breath at a consistent rate and drink lots of water. Do not let your breathing be inconsistent because you will run out of breath easier and be prone to injury. Breathe deep using your diaphragm in through your nose and out through your mouth. You will find you have a lot more energy and focus throughout your workout and you will not feel so light headed because you are allowing more oxygen to enter your body.
All these are HIIT workouts (High intensity interval training) so your heart rate will go up. These workout are known as anaerobic workouts that should help you lose body fat percentage and well as tone your body up as long as you don’t take too long of a break. Anaerobic means without air. So during these workouts your body will have a hard time taking in air because of the intensity of the workouts and your body will go through what is known as oxygen debt. Eventually your body will get used to it but the good thing about it is that when you do these kinds of workouts it activates in your body what is known as the afterburn effect. Because of the lack of oxygen your body takes in during your exercise session your body is desperate for more air and will make up for it and work to take in more oxygen well after your exercise session. This process tricks your body to think it is still working out and you continue to lose calories 24-48 hours after a workout depending on how hard you worked. This process builds up as you do more HIIT training and your body will begin to adapt to this kind of stress which will in turn help you cut pounds and slim down. The good thing about this workout is that you don’t have to do them at the gym because you do not need equipment. My number one rule on these workouts is that if you set in your head that you are going to do the workout, do them until you finish all the sets no matter how tired you are. This will train your body to push harder each time.