My very new personal training clients have one common complaint with online fitness programs. While the internet is filled with great fitness options, these tend to revolve around advanced movements.
The internet also provides a plethora of fitness programs if you specifically suffer from a certain ailment. Exercises that focus on knee pain, back pain or arthritis tend to give options to alleviate pain, but they don’t discuss an overall fitness routine.
So, for the very beginner that wants to get in shape, and begin their journey towards their best health without the complication, this personal trainer has created the best total beginner Fitness program to get you fit without injury and without complication. Here it is:
For this routine You’ll need:
- light weights (5-10 lbs)
- a sturdy chair
Sit on a Chair then Stand up:
We are all so familiar with the sit down stand up because we do it everyday when we get up from our chair or sit back down. Little did you know you’ve been doing a real exercise known as the squat. It strengthens the legs and increases the heart rate when done multiple times in a row.
- Stand tall, legs shoulder width apart
- Look straight ahead at that spot on the wall to keep your head in alignment with your spine.
- Sit down on the chair. Focus on bringing your bottom towards the back of your chair while your knees remain over the mid line of your feet.
- Once sitting, stand again.
- Repeat 15 times.
The muscles of our upper back are often underused and overstretched. This makes perfect sense considering all movement in life has us reaching forwards, tightening our chest muscles and weakening our backs. This very important exercise begins to strengthen weak back muscles, giving us better posture, less chance of injury and a longer, leaner physique.
- Sit down at the edge of the chair, dumbbells on either side
- Tip from the hips so your chest is almost touching your thighs
- Make sure your back is flat, creating a straight line from the top of your head to your tailbone
- Your arms are extended towards the ground on either side of your body
- Then Squeeze your shoulder blades together and the top portion of your arm slides along your sides as you lift the weights up.
- Return to beginning position
- Repeat 15 times
While doing this exercise pay special attention to your upper shoulders. We use our upper shoulders more often so they may try to take over. Make a conscious effort to pull your shoulders down during this entire movement.
Seated Bicep Curls:
The bicep curl gives us strength to complete everyday movements with ease. Think about carrying your groceries, lifting your purse or drinking from a glass. All of these movements require the functional use of your biceps. Not to mention this exercise firms and tones your arms for a beautiful upper body physique.
- Sit at the edge of your chair, arms at your sides. Hold one dumbbell in each hand, palms facing forwards.
- Slowly curl the forearms up, palms come to the front of your shoulders.
- Then slowly straighten the forearm. Keep a very slight bend in the elbow at the bottom of the movement to protect the joint.
- Repeat 15 times
Seated Triceps overhead extensions:
This very popular exercise tones the back of the arms where we all wish to firm it up. (Especially as we age). It’s as simple as placing a weight behind the head and extending the arms straight up. Make sure to distribute the weight from the barbell evenly in both hands as only one dumbbell is used for this exercise.
- Sit at the edge of your chair
- Hold one dumbell in both hands palms facing in towards each other
- Place the dumbbell behind your head, elbows bent and weight from the dumbell evenly distributed in both hands
- Straighten your arms slowly, lifting the weight overhead
- Then gently lower the weight behind your head as you bend the elbows
- Repeat 15 times
This tummy toning exercise is perfect for beginners. You’ll feel a bit of pressure as your internal and external ab muscles flex, but you won’t feel the burn of a standard ab crunch. This exercise is perfect if you suffer back pain too, as it strengthens weak back muscles while simultaneously toning your core.
- Start on the floor with your hands underneath your shoulders and arms extended straight (as if you were at the top of a push up position
- Then lift your knees so your body forms a straight line from your head to your heels
- If lifting your knees creates discomfort in your low back, place your knees on the ground and continue
- Hold this position for 3o seconds
Did We Miss Something? We want to make your first fitness program something you know you’ll do. If you need a modification, clarification or change to this plan leave a comment below and we’ll get right back to you!
Images courtesy of:
About Health: Overhead tricep extension
Bridal Bootcamp: Seated Bicep Curls
Body Rock Tv: Seated Row
Top Inspired: Seat on a chair and stand up