By The first wealth is health. -Ralph Waldo Emerson
Week 1 Beginner I
You will have to start off by exercising five to six days a week. Don’t exert yourself but try doing all the exercises, with as many repetitions as you can. You are allowed to stop for a maximum of one minute between exercises.
Total workout time for week 1 (per day): approx 45 mins
Cardio: Choose One
Treadmill
Total cardio time: 30 min
For your body to start burning fat, your heart rate needs to get to more than 125 beats per minute.
Outdoors
Total cardio time: 20-25 mins
Try an outdoor HIIT workout.
Cycling
Total cardio time: 30 mins
Cycling works on core muscles, especially the quadriceps. Keep alternating your speeds every 2 mins for a total of 20 mins. Put at least 60 per cent of effort while pedaling slowly, and 90 per cent while pedaling fast.
Ab crunches + Leg raises
Impact area: upper abs and lower abs
No. of sets: 3 of 15-25 reps each
Do a standard crunch for 15-25 repetitions and rest for 30 secs. Follow with 15-25 reps of leg raises to work the lower abdomen. Lie on your back with your legs extended in the air. Raise your legs at a 90 degree angle while keeping knees together. Slowly lower them to the ground without touching it. Repeat total circuit 2-3x.
Plank
Impact area: Abdomen, back, shoulders
No of sets: 2-3 of 30 secs
Try and hold your body in plank position (forearms) for 30 secs to 1minute. Make sure your stomach doesn’t drop and hips don’t rise while holding. Rest for 30seconds and repeat 2-3x
Side plank
Impact area: external abs and glutes
No of sets: 2-3 of 30 secs each on each side
Lie on one side of your body, placing elbow directly under your shoulder. Keep your legs straight, with one leg resting on the other. Maintain the straight line and lift your hips off the floor. Keeping your weight on the forearm, your knees must be in line with your spine, and hips square. Hold for 30 secs-1min. Rest for 30 secs and switch to other side. Repeat circuit 2-3x.
Squats
Impact area: quadriceps, hamstrings, glutes, calves
No of sets: 3 of 15-25 reps each
Place your feet at shoulder width. Extend hands straight in front of you. Keeping your back straight, lower thighs and sit on an imaginary chair. Without lifting your heels off the ground, raise slowly and repeat 15-25 times. Complete 3x.
Walking lunges
Impact area: quadriceps, hamstrings, glutes
No of sets: 1 of 15-20 reps
Stand straight with feet together and arms at rest. Take a step forward with one leg. Lower the hip and bend knee at an angle of 90 degrees. The front knee must be directly over the ankle and back knee pointing to the ground. Push with your back leg and return to starting position. Repeat with another leg and do 15-20 reps.
Push ups
Impact area: chest, triceps
No of sets: 2 of 10 reps each
Perform a standard push-up. Remember to exhale and push away from the floor and inhale as you lower your body. Stop as your elbows reach a 90 degree bend. Keep you hips in line with your back and must not rise. Do 10 reps of 3 sets.
Resistance Band Circuit (or Dumbbells)
Impact area: Biceps and shoulders
No of sets: 2 of 12 reps each
If using Resistance Bands use the green band or weeks one and two.
Front raises
Exhale and lift your arms in front of your body and bring up to shoulder height and lower slowly. Do two sets of 12 reps.
Side laterals
Exhale and lift your arms out to the side to shoulder height and lower slowly. Do 2 sets of 12 reps.
Rear raises
It is the opposite of front raises. Grasp the band and lean forward slightly. Lift arms behind you at a comfortable height and lower slowly. Do 2 sets of 12 reps.
Bicep curl
Place both feet on the band and grasp handles. Stretching the band, bend the elbows and curl hands up towards shoulder. Lower and do two sets of 12 reps.
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