You are looking for a home workout plan for beginners? This exercise program will do the job and you need very little equipment to start!
Do every exercise slowly and with controlled form. For push-ups this means you go 2 seconds up and 2 seconds down. For pull-ups it means no swinging or kicking. There are no extra arm exercises because when you do push-ups and pull-ups you do exercise your arms.
Equipment Needed?If you are new to fitness and just decided to start working out at home, things can seem rather confusing. Actually it's simple: Compound exercises (those that work many muscles at once) and whole body workout routines will build your basic strength.I designed this beginner routine with those principles in mind and made sure that it requires little to no equipment. Not even a pull-up bar, even though pull-ups are an essential part of the plan.All you need is a place where you can do pull-ups, which doesn't necessarily have to be a bar; this article has many suggestions for possible places where you can do pull-ups. If you do want to buy a pull-up bar, this one seems like a good deal to me.
Before You StartI know it's bothersome, but it's a splendid idea to visit your doctor before you get into this. He can make sure everything is a-ok and you are ready to expose your body to this form of stress!Also keep in mind to ease into working out and to not expect miracles, if this is your first foray into fitness in your life or since Bill Clinton was president. You can feel a difference right after the first workout, but visible results take up to six months!
The Workout Schedule
|Chest / Triceps||3 sets of push-ups, as many as you can do, with 60 seconds rest between sets||The exercise is explained in this video, which also contains pointers on what to do when you can't do a full push-up yet.|
|Back / Biceps||3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets||If you don't have a pull-up bar, this article has very many suggestions for possible substitutes. If you can't do a full pull-up yet, this video will guide you from negative chin-ups to your first full pull-up and beyond.|
|Legs||Three sets of lunges, as many as you can do, with 60 seconds rest between sets.||An explanation of the exercise is right here. Start with no weight to learn the movement and then gradually add resistance, while making sure you keep good form. When you need additional resistance, you can use dumbbells or, if you don't have any, milk gallons filled with water.|
|Legs (optional)||Three sets of hamstring curls, 6 - 12 repetitions, with 60 seconds rest between sets||If you feel your hamstrings don't get enough work from doing lunges, you may add hamstring curls.They are explained in this video.|
|Abs||Three sets of crunches, 6-12 repetitions, with 60 seconds rest between sets||I explain the exercise right here. Note that the hands do not pull on the head; fixate a spot right above you when you do the movement.|
Weekly Workout ScheduleYour weekly workout schedule differs depending on your goals: If you want to lose weight, you should spend more time with cardio, as it burns more calories than resistance training. If you are happy with your weight and mainly want to build muscle, the emphasis needs to be on resistance training:
|Day||For Weight Loss||For Building Muscle|
|Monday||Beginner Workout||Beginner Workout|
|Tuesday||Cardio, 30 - 60 Minutes||Cardio, 30 - 60 Minutes|
|Wednesday||Cardio, 30 - 60 Minutes||Beginner Workout|
|Thursday||Beginner Workout||Cardio, 30 - 60 Minutes|
|Friday||Cardio, 30 - 60 Minutes||Beginner Workout|