Three Easy Workout Programs for Beginners

So, your therapist has recommended that you start working out.  Where do you start?  What do you do if you don’t have a gym membership or workout equipment?

 

Congratulations!  By reading this, you are taking your first step towards a healthier, happier you!

Please note, I am not a physical trainer.   I have been power-lifting, running, and coaching athletes for about 15 years, and so I have extensive experience.  However, I cannot take responsibility for any injury etc. that may occur from using this program.  Please consult your PCP before beginning any new program.

 

Here are the FOUR C’s of beginning any new workout plan:

1. COMMITMENT — This isn’t going to be easy, but you know the stakes

2. CONSISTENCY — Establish a routine that you adhere to religiously

3. CHOICE — Remember that this is your choice, and that you have decided to help yourself

4.  CAREFUL — Be safe folks, and remember to train smarter and not harder

 

Here are three easy-to-use programs that you can use to begin your journey towards physical and psychological well being.  The best part about these is they can be used without any special equipment or gear.  I even decided to give them names, just for fun.


THE EAGLE

    This is a workout that can be done if you have somewhere to run (or a treadmill/elliptical)

SCHEDULE: Do this 2-3 times per week on the same days of the week.  Example – every Saturday and Wednesday morning before work.

       1. Go for a nice, easy jog that is at least 1/2 a mile.  If you become winded, slow to a walk until you can jog again.  Allow yourself as much time as needed, this is not a race.  Focus on completing the run, not winning it.  Make sure to hydrate properly.

       2. Balance on one foot for 30 seconds without falling, and then switch feet and do the same.  Do this 2 more times on each leg (total of 6 times).  If this is too easy for you, increase the time to 60 seconds, and/or close your eyes.

      3.  Mini push-ups.  Get in a push-up position and rest your knees on the floor.  Do as many push-ups as you can without resting, and then take a 2 minute break.  Then get in mini push-up position again, and again do as many as you can without resting.  Do this a total of 3-4 times.

      4. Stretch!  Find a few stretches online that work best for you.  Try to stretch your major muscle groups (back, legs, calves, shoulders, groin, etc) after each workout.  Never stretch before exercising!


THE TURTLE

SCHEDULE: Do this 2-3 times per week on the same days of the week.  Example – every Saturday and Wednesday morning before work.

        This is a great program to use if you are unable to run/walk/etc.  Most of these can be done in your living room.

         1. March in place.  Play some good workout music and find a space that you can stand and march like a soldier in place for 5-15 minutes without resting.  Lift your knees to parallel with your hips and pump your arms at a 90 degree angle.  As your left knee rises, your right arm should pump forward.

          2. Mini push-ups.  Get in a push-up position and rest your knees on the floor.  Do as many push-ups as you can without resting, and then take a 2 minute break.  Then get in mini push-up position again, and again do as many as you can without resting.  Do this a total of 3-4 times.

          3. Balance on one foot for 30 seconds without falling, and then switch feet and do the same.  Do this 2 more times on each leg (total of 6 times).  If this is too easy for you, increase the time to 60 seconds, and/or close your eyes.

       4. Stretch!  Find a few stretches online that work best for you.  Try to stretch your major muscle groups (back, legs, calves, shoulders, groin, etc) after each workout.  Never stretch before exercising!


THE BEAR

             This one is a bit more challenging, so try to do the EAGLE or the TURTLE before moving on to this one.

 SCHEDULE: Do this 3 times per week on the same days of the week.

            1. Go for a jog that is about 1 mile.  If you become winded, slow to a walk until you can jog again.  Allow yourself as much time as needed, this is not a race.  Focus on completing the run, not winning it.  Make sure to hydrate properly.

             2. Mini push-ups.  Get in a push-up position and rest your knees on the floor.  Do as many push-ups as you can without resting, and then take a 2 minute break.  Then get in mini push-up position again, and again do as many as you can without resting.  Do this a total of 4-6 times.

             3. Wall sits.  Find a good sturdy wall and lean against it with your back.  Step your feet out from the wall about 1 step out, and then bend your knees until you are in a sitting position.  Imagine you are sitting on an invisible bench.  Use your hands to support your knees or thighs, but try not to depend on them as you get stronger.  Sit in this position for 1 minute, and then rest for 2-3 minutes.  Do this 2-3 more times.

             4. Balance on one foot for 30 seconds without falling, and then switch feet and do the same.  Do this 2 more times on each leg (total of 6 times).  If this is too easy for you, increase the time to 60 seconds, and/or close your eyes.

           5. Stretch!  Find a few stretches online that work best for you.  Try to stretch your major muscle groups (back, legs, calves, shoulders, groin, etc) after each workout.  Never stretch before exercising!


After you have mastered these exercises, you can try new programs that are more challenging.  Some of the best can be found on sites such as Bodybuilding.com, and so I recommend starting there.

Do you have any questions?  Send me an email, I would love to hear from you!