Today's motivation and accountability thread is for all the beginners out there! For all the women who want to start exercising, and those who need a little indoor exercise because it's too freakin' cold outside! For those of us who want a little diversity, or just a little low-impact fun.
Remember to post your daily exercise - help others get motivated and let us cheer you on!
This is a LONG exercise thread, so if you are the first exerciser on Monday, feel free to post a NEW TOPIC of Monday's Exercise Thread:-) Thanks!!
The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs.
1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 10-16 repetitions, resting when you need to
4. Start with light weights (or no weight) until you've mastered each exercise.
Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.
Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.
Wall Push Up
Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles.
Stand in split stance, feet about 3 feet apart using a chair or rail for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs.
Rear Delt with Good Mornings
Bend at the waist keeping the back flat (or slightly arched) until the torso is parallel to the floor, arms straight down. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Lower the arms, stand and repeat. Hold weights for added intensity.
Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place. You can use a big pillow instead of a ball.
Bicep Curl with Lateral Raise
Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down, turn palms until they face each other and lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat. Cans of soup work well for weights!
Sit on a ball or chair and hold a light-medium dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning.
Lie on your back with your hands crossed across your chest or supporting the head, knees bent. Contract abs to lift shoulders off the floor, bringing rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.
Oblique Crossover Crunches
Lie on your back and cross right foot over left knee. Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist. Lower and repeat on the same side before switching sides.
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