I am guessing that there are some of you who are just not lifting weights because you don’t know where to start. In today’s post, I am going to outline a program you can follow, at home, even if you don’t have any weight. It will involve a specific group of body-weight exercises, following a specific number of sets and repetitions, to get you started.
Let’s get started.
Before you get started, you need to warm-up those muscles. Since this will be a full body workout, you will need to warm-up your entire body. Choose one of the following warm-up routines.
Do one set of each exercise as a circuit and move from one exercise to the next without resting, performing each exercise for 30 – 45 seconds.
Seal Jacks – Just like a jumping jack, but only lift your arms until they are level with your shoulders
Frankenstein Walk – kick your right leg straight out and reach for your toe with your left hand; repeat with other leg/arm
Butt Kicks – run in place trying to kick your butt with your heels
Carioca – run sideways, crossing your legs in front, and then behind your body
Gate Swing – stand with feet shoulder width; jump your feet out wide and squat at the same time; stand up; repeat.
Jumping Jacks – swing your arms above your head while you jump your feet apart; reverse; repeat
Inchworm – stand; bend forward until your hands are on the floor; walk out to push-up position; walk hands back; stand
High Knees – run in place lifting your knees as high as you can
Side Shuffle – step to the side with left foot followed by right foot (athletic – short stop – stance); take a few steps; reverse
Body Weight Exercises
If you are just starting on your journey to fitness, and really want to give weight lifting a try, I suggest that you start with some simple body weight exercises. I can guarantee you that you will feel the burn, and your muscles will be sore for a couple days after the workout. That is good. It means that the muscle has been broken down and is rebuilding, bigger than it was before you started.
I will give you several exercises to choose from for each body part, and some that are full body exercises.
As always, choose two exercises for each body part (or do all six full body exercises).
That should be enough to get you started. You will see changes to your body if you follow this plan three or four times a week for 12 weeks. This will give you an understanding of the muscles, and will give you time to decide if this is the type of exercising you would like to continue to do BEFORE you spend money on a gym membership or equipment for a home gym.
Like I always say, “Give it a try. What do you have to lose!?”
Full Body Exercises
Burpees – jump, when feet hit ground go to push up position; do push up; stand; repeat
Plank – hold your body in the top of the push-up position
Plank to Push-up – hold plank for 10 seconds; complete one push-up; repeat
Mountain Climber – start in push up position; bring one knee at a time up to chest; extend; then the other; extend; repeat
Tuck Jump – jump as high as you can while lifting both knees to chest
Bear Walk – start on hands and knees; lift knees a couple inches; move around the room
Stair Climb with Bicep Curl – grab an object in each hand; go up and down the stairs
Break It Down!
Legs – pick one from Section A and one from Section B
Section A – choose one and do 3 sets of 15 repetitions
Body Weight Squats – stand with feet shoulder width; squat down as far as you can; stand; repeat
Body Weight Wall Squat – keep back against wall as you squat; only go until upper legs are parallel with floor
High Box Jump – stand beside a box (something about 12″ tall and strong enough to hold your weight); jump up; repeat
Depth Jump – stand on box; step off; when feet hit floor, jump as high as you can; repeat
Single Leg Squat – similar to squat, but with one leg straight out in front; may need to hold a chair for stability; do both legs
Section B – choose one and do 3 sets of 15 repetitions
Hip Raises – lie on floor on your back; pull feet in under knees; lift hips to ceiling; lower; repeat
Hip Raise with Knee Squeeze – same as above, but squeeze knees together
Single Leg Hip Raise – same as above, but with one leg straight out; repeat with other leg
Single Leg Hip Raise with Foot on Bench – same as above but with foot on bench
Swiss Ball Hip Raise and Leg Curl – lie on back with feet on Swiss Ball; pull your feet toward your bum while lifting back
Chest and Triceps – do one push up and one other exercise
Push ups – hands shoulder width apart; back perfectly straight; all the way down and back up
Hands close Together Push ups – same as above with hands close together
Dips – sit on a chair, feet straight out; slide forward, keeping arms straight and on chair; lower bum to floor; raise; repeat
Kick Backs – grab something heavy in one hand; lean forward, putting one hand on a chair; hold elbow against body; press object back until your arm is straight.
Back and Biceps
Chin ups – grab a bar with an overhand grip and pull up as far as you can; repeat
Pull ups – grab a bar with an underhand grip and pull up as far as you can
Floor Y Raise – lie on stomach, arms resting on floor at a 30 degree angle to your body; lift arms off floor and hold; lower slowly, repeat
Curls – grab something heavy in each hand and curl it up toward your chest, keeping your elbows at your sides
So there you have it. A bunch of exercises you can try to get yourself started. Some of these will be easier than others. If you don’t have a Swiss Ball, don’t do that exercise. If you don’t have a bar that you can do chin ups on, then just do push-ups again.
The push-up is the one single exercise that if you perform it every day will improve your fitness. If you roll out of bed and do as many push-ups as possible, and then do as many push-ups as possible before you go to bed, and not do anything else, you will improve your fitness immensely over a twelve-week period.
Thanks for listening. If you have any questions or comments, leave them below.
See you in the next post.
Have a great day!