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Coach Ngoni-Fitness Correspondent

As they say, you don’t need sweaty, hard exercise sessions to gain the benefits of physical activity. In fact, easy workouts for beginners are better choices when you’re just starting out.  And you can do them at home or outdoors, whichever is better or more convenient for you.

Workouts for beginners — especially those who have failed to maintain an exercise program — are specifically designed to build confidence and create life-long habits for well-being.  Beginning-level exercise can also help you lose weight and get healthy.

Easy exercise sessions are the building blocks of a beginner fitness program. 

They will help you create habits that can lead to significant weight loss and lifelong weight management.

These listed workouts are considered “easy” because they don’t require a lot of fancy gym equipment, their intensity can be adjusted to match your physical activity level, and some can be done from a chair or bed if you have trouble standing for long periods of time.

That makes them great for beginners.

Because they are easy, does this mean that they’re not worth doing? Not at all. Engaging in any type of exercise offers immediate benefits, which include getting your brain to work better and improved mood, as well as long-term effects, such as a reduced risk of disease.

Here is your weekly workout routine:

Push-ups

Lie facedown and place hands on the floor, slightly wider than shoulders

Push up to lift shoulders, torso, and legs until arms are fully extended

Only your hands and toes should be touching the floor -Slowly lower your body until chest almost touches the floor, then repeat

Burpees

From a standing position, lower yourself into a squat and put both hands on the floor, just wider than your feet

Jump feet back into a plank position

Do a push-up, returning to the plank position

Draw your legs back up into a squat, then jump up explosively with your hands above your head

Repeat

Arms

Start in plank position, with elbows and toes on the floor, core engaged, and torso elevated

Raise yourself into a push-up position by extending one arm at a time, keeping your body straight

Lower onto your elbows one arm at a time. 

Repeat

Tricep dips

Start seated in a chair (or on a step, etc.)

Grab the edge of the chair with hands on either side of hips

Lift up and out into a hovering position beyond the chair edge -Extend legs until mostly straight

Slowly lower yourself toward the floor until elbows are roughly parallel with shoulders -Push down into your hands to raise back up until your arms are straight again

 Repeat

Legs (stepup)

-Go to the stairs in your home or, if you don’t have a staircase, place a sturdy box in front of you -Step up onto the box or the first stair with your right foot, then your left 

Reverse, stepping back down with right foot, then left

Repeat, switching the leg you start with each time

Lunges

From a standing position, take a big step forward with one leg

Lower your body toward the floor until upper thigh of front leg is nearly parallel to the floor and back knee is just above the floor 

Raise up by putting pressure on the heel of your front leg

Repeat by taking that big first step with the opposite leg

Squats

Stand with feet slightly wider than shoulder width

Extend arms straight with palms facing down

Inhale and push hips back slightly as you bend your knees -Look straight ahead and keep chin up, shoulders upright, and back straight

Squat as low as you comfortably can, aiming to have your hips sink below your knees

Engage your core to push upward explosively from your heels

Bicycle crunches

Lie on your back, lift your shoulders off the mat and raise both legs

Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg

Return to the starting position and then crunch to the opposite side

Repeat until the set is complete

Jumping jacks

Begin stretching the muscles of your legs and arms

Stand with your feet together while you place your hands down by your side

Slightly bend your knees, jump up and raise your arms above your head

Reverse motion by jumping back to the starting position

High knees

Stand straight with your feet hip width apart and look straight ahead

-Drive your right knee toward your chest and quickly place it back on the ground

-Follow immediately by driving your left knee toward your chest -Continue to alternate knees as quickly as you can

-Your arms should follow the motion

Situps

-Lie down on your back, with your feet on the floor, knees bent

-Place your hands on either side of your head in a comfortable position

-Bend your hips and waist to raise your body off the ground

-Lower your body back to the ground into the starting position

-Repeat

Leg raises

-Lie on your back, legs straight and together

-Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor

-Slowly lower your legs back down till they’re just above the floor

-Hold for a moment

-Raise your legs back up -Repeat

Scissors

-You lie on your back on a mat, lift both legs about six inches off the ground, and then kick them up and down like you’re swimming freestyle

-You can also cross one leg over the other and switch which leg is on top with each rep.

Enjoy your week and don’t forget to Train With The Best at Invictus Fitness Centre! 

Coach Ngoni is a professional and qualified trainer with Invictus Fitness and Gym