Before you begin with the workout plan for beginners… the warm-up is necessary, have you checked what you have to do in your warm-up schedule before this workout?? If not please check out the warm up first and then try this workout routine…
If you are done warming up begin with this workout routine right away. Good Luck and stay motivated…
Training:
– Squats
This exercise affects the lower body, the areas that should feel the change are the knees and the hips. This exercise begins with standing with your legs a little wide, keep your hands straight ahead of you for balance and then squat down. A squat is a position which you take to sit down in a chair.
You need to make sure that your knees stay behind your toes, look forward, the chest should be straight and up. The muscles around knees and hips strengthen in the process. DO 10 repetitions.
– Push Ups on Knees
Assume a face-down position on the floor on your toes and hand palms. Now raise yourself from the ground using your arms, because you are a beginner you can do this exercise by resting your knees on the floor. DO 10 repetitions.
– Cat-Camel
Get down on your hands with your knees on the floor. Relax your head, and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle and lower back. Hold this stretch for as long as it feels comfortable or about 15 to 30 seconds. Return to the starting position where you were on all fours. Let your back sway by pressing your stomach toward the floor. Lift your butt towards the ceiling. Hold this position for 15 to 30 seconds. DO 10 repetitions.
– Butt Kick
Stand with your legs shoulder-width apart. Your arms should be bent at your sides. Flex the right knee and kick your right heel up towards your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging. DO 10 repetitions each side.
– Plank
It is a strength exercise. It is a position similar to the push up in which the body’s weight is borne on forearms, elbows, and toes. HOLD this position for 30 seconds.
– Hip Bridges
Lay down flat on the floor on your back with your hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. DO 10 repetitions.
Your workout plan for beginners is now complete but Don’t miss you stretching right after your workout. You have worked out enough and you must do the stretching.
It’s time to breathe… Don’t miss out on your post-workout stretching it will help you get rid of your cramps and will make you feel relaxed after the workout.
Read this article for the Stretching Exercises.
The above are general workout exercises recommended by professional fitness trainers. If you have any specific query our trainers would be able to help you with them. Write your queries at contact@tentaran.com or WhatsApp at 8860698002.
For more updates, do Subscribe to our newsletter and follow us on Facebook, Twitter and Google+.
This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.
