The following workout is just an example and may require some modification to fit you personally. Please warmup and stretch before doing any strength building exercises to avoid injury. Following this routine does not guarantee results in all individuals, please contact a medical professional if you have any concerns.
Getting your body moving doesn't have to be a public event! I will walk you through some at home workouts you can use to increase your overall health. All of the below workouts can be increased in difficulty by carrying weights, using bands to act against your movement, or increasing the amount of reps, what you do to increase difficulty will be directly related to your goals. If you want to lose weight, try adding speed and increasing the amount of reps, this will cause a higher cardiovascular output, resulting in more calories being burnt. If you wish to gain muscle mass you must increase resistance, you can do this in a number of ways, holding weight, using bands, or increasing the amount of body weight that’s acting against your motion.
Day 1: Full Body Workout
- Squats - 4 sets of 12 reps
- Push-ups - 4 sets of 10 reps
- Lunges - 4 sets of 12 reps (per leg)
- Dips - 4 sets of 10 reps (using a sturdy table or chair)
- Plank - 4 sets of 30 seconds
- Leg Raises - 4 sets of 12 reps
Day 2: Upper Body Workout
- Push-ups - 3 sets of 10 reps
- Diamond Push-ups - 3 sets of 10 reps
- Dips (using a sturdy table or chair) - 3 sets of 12 reps
- Tricep Extension (from pushup position) - 3 sets of 12 reps
- Shoulder Taps - 3 sets of 12 reps (per side)
- Side Plank - 3 sets of 30 seconds (per side)
Day 3: Lower Body Workout
- Squats - 4 sets of 12 reps
- Glute Bridge - 4 sets of 12 reps
- Hamstring Curls (using a towel or blanket) - 4 sets of 12 reps
- Calf Raises - 4 sets of 12 reps
Running/Cardio
An important aspect of health is cardiovascular health, the best way to improve cardiovascular health is running! Power Walking/jogging can be a very effective method for beginners to improve their cardiovascular health. Best of all, it's free! Simply lace your shoes up and go explore! Doing any cardiovascular activity is also a very good way to assist in your weight loss journey or tone muscles.