: Wilmslow Personal Trainer | How To Workout
Wilmslow Personal Trainer | How To Workout
Recently I was sent an email asking the question “how can a stay at home mum, with two kids, and a busy day ahead of her find time to go to the gym and do a workout? Can you tell me how to workout from home? P.s you are amazing! ( OK I may have added that last bit myself )
Well this question can open up a can of worms as there are many different factors that come into play.
How to Workout for Beginners..
If you have never worked out before, and you have decided that now is the time to start doing so then take into consideration the following things.
- Be as active as possible
Sometimes there is an advantage to being a beginner. If you have been used to doing little or no exercise, and then start working out a few times per week, then you will have the advantage of shocking your body quite drastically and promoting some immediate fat loss, considering you pair that with eating better. So simply taking the step of being as active as possible for a few weeks by walking to work, walking the dogs, doing a little run, or even the home workout posted below will be enough to make the body change.
- Cut out one bad thing from your diet
Often when people come to see me, I will immediately tell them to cut down their bread intake first and foremost, with a matter of days my clients notice that their waistline has been reduced, and they don’t feel as bloated as they used to.
Exercise and nutrition go hand in hand, you can’t plough the field without sowing the seeds, or something like that. It is however, unrealistic to tell you to immediately cut every bad thing out of your diet from the start, so instead, start to eliminate things gradually.
- Warm Up and Stretch
Because you are a beginner, you will more than likely be quite stiff and immobile. So before you do any type of exercise, a good thorough warm up of the whole body is
This is a perfect quick, warm up you can do in less than five minutes-needed. Just so you don’t end up with any injuries. A good whole body warm up can also serve as a workout too and gets the heart rate up quite fast.
1. Wide Stance Deep Squat 12 Repetitions
- Stand with your feet wider than shoulder width apart, keep your back up straight, bend at the knees and sit your hips back as if you were sitting down in a chair. A good tip would be to place a small stool behind you and lower your self down onto it and stand up again.
2. Kneeling Press Up 12 Repetitions
- Start on your knees, place your hands on the floor or even elevated onto a couch, so that your hands are inline with your chest. Bend want the elbows so that your chest touches the floor or the couch, push yourself back up to the start position and repeat.
3. Alternating Lunge. 12 Repetitions
- Stand with your feet together, place one foot out infront of you, keep your back up straight, and bend the back knee towards the floor. This should make the front leg also bend to a 90 degree angle. Once the hind knee has touched the floor, return to the start position, change legs and repeat.
Do 1 set of each exercise, have 20 seconds rest and then complete another. You will need to work in a full range of movement, which means for example, all the way to the floor with the press up, if you can’t get all the way down, then place your hands on the couch with your knees on the floor.
The same rule applies with the Deep Squat and the Alternating Lunge, your body won’t be as warmed up if you don’t work in a full range of motion.
The Beginner Home Workout Routine
For this workout, you will need the following:
1. A set of stairs
2. A chair
3. 2 x 1 litre bottles of water
4. A towel
5. A space to move around in
6. Music, Ipod, radio, MTV
7. Sweat band, bum bag, lycra pants optional.
8. Watch, timer
The 60 Second Workout
A1. Bottom step quick steps 60 seconds (as many as you can)
A2. Water Bottle Shoulder Press. 60 seconds (as many as you can)
Rest 60 seconds Repeat Twice
B1. Deep Stool Squats 60 seconds (as many as you can)
B2. Mountain Climbers 60 seconds (as many as you can)
Rest 60 seconds Repeat Twice
C1. Chair Tricep Dips 60 seconds (as many as you can)
C2. Bicycle Crunch 60 seconds (as many as you can)
Rest 60 seconds Repeat Twice
Now, becuase our bodies have this fantastic way of adapting to things that we place upon them, you will soon become accustomed to this routine within a matter of weeks. Which is why you will need to change it up a bit.
Here are a few ways in which you can mix things up
1. Shorten the rest period between exercises
2. Add more weight to the exercise
3. Change the repetitions
4. Do more sets of each exercise
5. Change the tempo
6. Make the exercises more advanced
Here is an example of the same workout, but changed to make it harder using the options above.
A1. Quick steps ( instead of single step ups, use a double footed hop) – 60 seconds
A2. Weighted Shoulder press .- use a heavier weight, perform 20 reps super slow. With each rep taking 6 seconds to complete.
- have no rest before performing exercise A1 again for 3 sets instead of 2.
B1. Weighted super slow stool squat – (perform 20 reps with each rep taking 8 seconds to complete )
B2. Mountain climbers – do these for 2 minutes instead of 1
- have no rest before completing exercise B1 again for 3 sets instead of 2
C1. Chair Tricep Dips- raise your feet onto a table or box ( perform 12 reps )
C2. Double leg raise. – lift both legs in the air at the same time and slowly lower to the floor.
Perform 15 reps, repeat the exercise a further 3 times, and finish!
How to workout for beginners, done!
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