Simple Work Out Routine
This is a basic routine for beginners. As always, check with your Dr. before you try any type of exercise program.
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1. It would be beneficial if you could obtain 2 small 5lb dumbbells. This will give you the needed weight to ad resistance to the routine and help tone your body.
2. Stretching: Always start out your routine with stretching. This will limber you up and warm your muscles up for the workout to come. It also will prevent injury.
A. Sit on the floor with one leg behind you and slowly reach towards your opposite toe as shown in the picture to the right. Do this slowly, 10 times with each side.
B. Lie on your back, cross your leg over the other leg as shown in the photo, and then bring your torso forward to the crossed knee. Do this slowly and only as far as you comfortably can. Do this 10 times for each side. This is a variation of the stomach crunch and will help tighten up your abs as well and get your blood flowing.
C. Final for stretch, is to jog in place for 5 minutes. Vary your the height of your knees as you jog and do so at a steady pace. Once done, you should be good and ready to get into the resistance workout.
3. The Workout: Now that your warmed up and limber, you are ready to begin the resistance portion of the training. If your first starting out, with the warm up and training, you don't want to do more than 20 minutes unless your sure you can take it. Many people will start a program and then over do it only to have to stop. The goal is to ease you into slowly.
A. For this portion, you can sit down on a bench or stool as shown in the photo, or do it standing up. What ever is more comfortable for you.
Using the dumbbells, do a dumbbell curl by pulling the dumbbell up in arc palms up. Start with your palms facing your thigh so that when you do curl, your twisting your wrist to bring your palms face up. This will help tone you forearms as well as your biceps. Do 3 sets of 10 for each.
After doing the curls, again, jog in place for 5 minutes only this time while your jogging hold the dumbbells and periodically curl them during the jog.
That's it! This is a very basic work out designed to get you moving and meant for people who have not been working out. If you already work out, you need to read our more advanced techniques.
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