*** DISCLAIMER! I AM BY NO MEANS A PROFESSIONAL, THIS ROUTINE WAS CREATED THROUGH WHAT I USUALLY DO IN THE GYM AND WHAT I FOUND WORKED FOR ME, ALWAYS REMEMBER TO CONSULT A MEDICAL PROFESSIONAL BEFORE BEGINNING AN EXERCISE ROUTINE.***
You asked, I listened, and here is a quick, full body workout for all beginners!
Before you start, you must warm up and stretch, you can find basic tutorials on the internet for this! I usually warm up with a five minute jog on the spot, and then two minutes of jumping jacks. Once you have your heart beating a little bit quicker than usual, then it’s time to stretch! Ensure that you stretch your full body, including your arms, legs, back, neck, ankles and wrists…stretching prevents injuries!
You should be warm by now! So onto the workout! Please remember that if you’re a beginner and don’t usually workout to only do what you can! Your body may not be used to this type of exercise so it’s incredibly important to only do what your body can! Over a few weeks, you will find that you may be able to add more reps, or complete the circuit in a shorter time, but for now, listen to your body! Alongside this, please do not feel as if you have to incorporate a kettlebell immediately! You will still have an effective workout whether you use your own body weight or incorporate more!
- HIP EXTENSIONS – 20 REPS Start by lying on your back, with your arms by your side. Lift your hips up, keeping your neck, head and arms on the floor, remember to squeeze your core and glutes when bringing your hips up. Bring your hips back down to the floor and repeat twenty times. If twenty reps are too much, then repeat as many as you feel that you can! Even if you just do one rep, that’s still one more than you would usually do!
2. ARM W’S – 20 REPS
Okay, so, this is a little exercise that I like to call Arm W’s, in reality, this might not be the correct name, but it works for me so it can work for you! Start with your arms as shown in the above image, with your finger tips spread wide, then slowly bring your arms down, your arms should be reflecting the letter ‘M’. Repeat twenty times, or as many times that feel comfortable for you!
3. LUNGES – 20 REPS
Start by standing straight, and then bringing one leg back, bend both legs and try to ensure that your posture looks like the image above. I have incorporated a 4KG kettlebell to add weight to the exercise, but you do not need to do this! You can still work effectively without the use of the kettlebell, but if you usually workout with a low weight, then add the kettlebell in if you like! Repeat twenty times, or as many as you can manage!
This is one of my all-time favourite moves and I like to refer to the exercise as simply, obliques. Start by standing straight, lift one arm above your head, and then bring your other hand to your knee or as low as you can go. Remember to not lean forwards or backwards as this could injure you. I like to use an extra weight when doing this, but remember to only do what you can! Repeat twenty times each side, or as many as you can do!
CONGRATULATIONS! You have made it to the end of this beginners workout! I’m proud of you regardless of how many reps or exercises you completed. Remember to stretch again once you have completed your workout to prevent injuries and sore muscles! Also, remember to re-fuel by eating and drinking after your workout! I usually drink water and make myself a fruit salad!
Let me know if you completed any of the exercises above!
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Speak soon, Luce x