Workout of the Day: A Great Start for Absolute Beginners

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you have promised yourself to start practicing for a long time, this is your chance.

Hard workouts kill motivation: you can't do half of it and you feel terrible. This complex will warm you up for 30 minutes, help you remember how muscles work, increase mobility and improve posture.

The workout consists of three parts:

1. Warm up and work on mobility.
2. Strength exercises for major muscle groups.
3. Movements that pump endurance.

You can repeat this workout for 2-3 weeks until your body is ready for more challenging exercises.

How to warm up

Do two rounds of the following exercises (2 minutes of work):

• Running in place - 30 seconds.
• Alternate knee lift - 30 seconds.

Do it at medium intensity - this is just a warm-up and you just need to warm up, not get tired.

After that, move on to mobility exercises.

How to work on mobility

Perform two circles of the following movements:

• Overhead Squat - 40 seconds
• Warm up the back on all fours - 30 seconds in each direction.
• Shrugs in the cobra pose - 30 seconds.
• Bow tie extension - 30 seconds.

Overhead Squat

Sink as deep as you can to keep your back straight and your heels flat on the floor.

Warm up the back on all fours

Try to twist the body as much as possible, but do not bend the supporting arm.

Shrugs in a pose of a cobra

Raise and lower your shoulder blades, arching your back. If you want to make the exercise more difficult, lift your knees and hips off the floor.

Butterfly extension

Bend in your back while trying to reach the floor with your knees.

How to do the power section

The power unit consists of three elements:

1. Push ups.
2. Oblique chin-ups or prone rows.
3. Lunges or squats.

Do all movements in three sets of 6-10 repetitions, rest between sets for 2 minutes.

Push ups

If you can't do at least six reps in good shape, do the exercise from your knees or from a support. In the latter version, you can easily change the difficulty level by choosing different support heights.

Inclined pull-ups

You can perform this exercise on supports, a low horizontal bar, rings or hinges, or just on two chairs.

If you are using a stick placed on two seats, your range of motion will be limited: your arms will not be able to fully extend at the bottom of the exercise. Don't worry, your body will still get a good load.

If you can't do these pull-ups, replace them with a prone row. This exercise will not strain your biceps, but it will help you feel your back muscles.

You can do it without weight, or you can take on some kind of weight like light dumbbells or water bottles.

Squats / lunges

These movements can be too easy even for beginners, so feel free to add weight. Take dumbbells, a heavy backpack, or a can of water and squat with them.

You can also use the one-legged version - "pistols" - leaning on a chair or something else, the Bulgarian single-legged split squat.

If you choose these movements, do 6-10 reps for each limb and rest for 1 minute between side changes.

How to do the endurance part

This stage is performed in an intensive interval training format. You work for 30 seconds without stopping, then rest until the end of the minute and start over. In total, you need to make four such circles, which will take 4 minutes.

You can choose from two exercises: Jumping Jacks or High Hip Jogging. The first option is easier, so if you are a complete beginner, take it.

Unlike the warm-up, here it is important to work really hard: do it with all your might for 30 seconds and try not to slow down.