For someone just beginning an exercise program
it's easy to dive in, feeling great and motivated
and then wear yourself out in a few weeks.
The best thing to do is create your large goals and then plan out smaller goals to break it down.
That way you don't get burned out.
I've planned a workout that is a good starting point for any exercise level.
It hits all your major muscle groups
quads, calves, glutes, back, core, shoulders, biceps, triceps
in one workout
and can take 15 minutes or an hour + !
(depending on your fitness level)
This is great for someone getting back in to an exercise program who's not ready to go to a gym yet but wants to get a good, challenging workout. No equipment is required!
It's also great as a more advance workout because you can run through it as many times as you want, you can add weights or other equipment to make it more challenging.
Running through this pyramid workout once will take 10-20 minutes.
You may run through the exercises once or 3-4 times!
Do this workout 3-4x a week with an adequate warm-up and cool-down.
Never do this workout 2 days in a row. You want your muscles to recover!
Continue this workout for a few weeks (or months!!) & you will be on you way to You Best Body!!
Take your time with this workout, resting in between each exercise. You may run through the workout once or as many times as you like- you can also do 1 run through in the morning and 1 run through at night!
You may also break down the numbers:
for example do 25 jumping jacks 4x- with rest in between each set
For roundhouse kicks- you may use the wall or a chair to assist you.
For pushups- you may do them on your knees
For quickfeet to burpees- if you find this too challenging either lower the reps, take out the quickfeet and just do burpees or slow the exercise down to a jog in place down to a plank position and stand back up
For advanced workout:
Start the pyramid at 150, 200, etc instead of 100
Run through the pyramid a few times
For plank- add a marching plank, alternate with one leg off the ground, add a weighted plate to your back
For tight arm circles- add weights
For roundhouse kicks- add ankle weights or tap the ground between each kick
For wall sit- use one leg
For ab exercise- add weights
For pushups- add a weighted plate to your back or clap between push ups
For quickfeet to burpee- add a knee to chest jump to your burpee, use ankle weights
Some ideas for ab exercises:
If you have any questions, please ask!!