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Home Exercise Programs
Good Workout in the Gym for a Beginner Print E-mail
Best Workout Routine - Home Exercise Programs

If you are just starting your jouney to losing weight or any fitness goals, the workout below will give you a good introduction to a good cardio workout. This workout uses the basic equipment found in most gyms.

Beginner Cardio Workout in the Gym

 

1.  CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Procedure:

Warm up for 5 minutes walking briskly.  After 5 minutes, jog until you are to you are fatigued.    Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging.  Repeat this sequence until you complete 20 minutes. 

 

Goal:

Your goal is to build endurance.  Eventually you will be able to jog most or the entire 20 minutes nonstop.  Every workout you should challenge yourself to jog a longer distance.  The more you jog, the more calories you burn.

 

2.  JUMP ROPE

 

Begin by grasping handles in hands and relaxing the middle of the rope at your ankles, with both hands at your sides.  Swing rope over your head in a forward motion, keeping your feet together jump over the rope. Jump 20 times then rest. You may increase your speed and reps as you feel more comfortable.

3.  CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Procedure:

Warm up for 5 minutes walking briskly.  After 5 minutes, jog until you are to you are fatigued.    Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging.  Repeat this sequence until you complete 20 minutes. 

 

Goal:

Your goal is to build endurance.  Eventually you will be able to jog most or the entire 20 minutes nonstop.  Every workout you should challenge yourself to jog a longer distance.  The more you jog, the more calories you burn.

 

4.  CRUNCHES

 

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

 

How many: 3 sets of 25 reps

Rest:  30 seconds between sets

 
killer home workout Print E-mail
Best Workout Routine - Home Exercise Programs

298x232-home_workout_tools-298x232_home_workout_tools.jpgIf you need a challenging workout, try our killer home workout routine. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 30 seconds rest in between sets.

Read more: killer home workout
 
complete home workout Print E-mail
Best Workout Routine - Home Exercise Programs

298x232-home_workout_tools-298x232_home_workout_tools.jpgIf you need to workout your entire body at home, try our complete home workout routine. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 30-40 seconds rest in between sets.

Read more: complete home workout
 
home workout for beginners Print E-mail
Best Workout Routine - Home Exercise Programs

This home workout routine for beginners is  for individuals who desire to lose weight. Perform 2 sets of 10 exercise movements allowing 12 reps per set Ab exercise perform 15 reps per set. Make sure you use enough weight to make the last 2-3 reps challenging to complete the exercise movement. If you reach your final rep and you could do 3 or more reps, increase the weight to make it more challenging and to engage your muscles for better muscle development. Perform this program for about 4 weeks. Allow at least 4 seconds to complete each rep in the exercise movement. Form should be slow and steady not using any other body weight to complete exercise movement Breath out on the push or pull (Contraction) Breath in on the movement back to the exercise starting position

Allow 1 minute rest period between each set of exercises

Read more: home workout for beginners
 
beginners home workout Print E-mail
Best Workout Routine - Home Exercise Programs

Download our beginners home workout for yourself. With the proper equipment, you can perform this workout routine at home. Perform 2 sets of 10 exercise movements allowing 12 reps per set Ab exercise perform 15 reps per set. Make sure you use enough weight to make the last 2-3 reps challenging to complete the exercise movement. If you reach your final rep and you could do 3 or more reps, increase the weight to make it more challenging and to engage your muscles for better muscle development. Perform this program for about 4 weeks. Allow at least 4 seconds to complete each rep in the exercise movement. Form should be slow and steady not using any other body weight to complete exercise movement Breath out on the push or pull (Contraction) Breath in on the movement back to the exercise starting position

Allow 1 minute rest period between each set of exercises

Read more: beginners home workout
 
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