• October 29, 2021

What is a beginner workout?

In an age of the fitness-obsessed, where so many people have been training their bodies to do just about anything, it is surprising that so few people have a basic, basic, everyday workout routine. 

The best beginner workouts are the ones that don’t require any special equipment and just involve the body working out as a whole. 

Most beginners will have done some kind of workout before but not always the right way.

They may have done pull-ups, sit-ups or other similar exercises.

They can be simple movements or they can be a combination of a series of different movements.

They are generally designed for the general exerciser, which means they are for everyone to try out.

If you are one of the millions of people who don’t have a gym membership yet, you will find some basic fitness routines in most fitness magazines and books out there. 

Here are 10 basic beginner workouts.


Pull-up and sit-up When you do pull-up, push your knees up and push your chest up and hold it for a moment, then pull back and hold the position for 30 seconds.

You can then repeat this for 30 more repetitions. 


Standing leg curl Lie on your back, with your feet slightly apart, knees bent, feet flat on the floor.

Hold a standing calf raise for a second and repeat this in a circle. 


Leg extension for a half-step or full-step Sit on the bench or stand in front of a mirror.

Squat your legs in front with your arms bent.

Extend your arms straight out in front, and then hold for 30 second. 


Push-ups and situps on the same leg Lie face-up on a bench, arms straight, legs bent, hands on hips.

Push yourself up to a point where your knees touch the floor and your torso is parallel to the ground.

Then bend your knees, extend your arms to the maximum position, and repeat the exercise. 


Squats and push-ups on opposite legs  Lie on the ground with your legs crossed.

Hold the bar in front and lift it by your shoulders.

Push your chest out to the side and hold for 20 seconds. 


Push up on your stomach, chest and back for 15 seconds Lie prone on the couch or in bed.

Squeeze your abdomen, pull your chest back and squeeze your stomach out.

Repeat for 15 repetitions, then hold the stretch for 10 seconds.7.

Pushups and standups on different legs Lie with your knees bent and arms straight.

Place your hands on the sides of your legs and hold a barbell on either side of your torso.

Squeze your chest to the left, squeezing your stomach in and push yourself up by your sides.

Repeat this movement for 15 reps, then repeat the movement on your opposite side. 


Standing push-up (or sit-down) on your knees Lie facing the wall and hold your knees straight.

Hold for 30, 30, 20, 10, 10 seconds and repeat. 


Sit-up with the barbell resting on your left knee, legs straight and hands on your hips Lie supine on the sofa or on a chair, with the elbows bent.

Pull your knees out to your sides, and place the bar on your right knee.

Keep your head and shoulders parallel to your spine.

Then, slowly lift your left leg over the bar and hold with your right hand, for 15, 15, 10 or 10 seconds, and hold at the same time for 10, 5, 5 seconds, repeating this for 10 repetitions on each leg. 


Pushup on your thighs while sitting down and holding a bar, sitting in front or side, or lying on the mat or on the bed (in a reclining position) Lie flat on your side with your back straight, with a seat belt on.

Squash your thighs together, keeping your head upright and keeping your arms parallel to one another. 


Standing pull-down, sit down, sit up, or push-down on opposite side of bed Lie down on the side of the bed with your left foot resting on the edge of the mat and your right foot on the other side.

Bend your knees slightly, and push down onto the floor with your weight on your feet.

Hold this position for 5 seconds and then move to a standing position, repeat on the opposite side for 10 or 5 seconds.12.

Pushdown on your hands or feet while sitting or lying down or sitting on the toilet Lie in a sitting or kneeling position on the bathroom floor, with both hands resting on either end of a toilet seat.

Lift your hands off the toilet seat and bring them up to your eyes.

Slowly, and with firm abdominal contraction, push them down onto your face and face onto the toilet.

Repeat on both sides of the toilet for 10 to 5 seconds or until

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