Here is a very basic and short workout for any beginner. It is almost all body weight and can be done just about anywhere. So there are no excuses. The only equipment you will need is a chair for variations with squatting and pushups and a training band for rows. This will get the job done as long as you follow it for, lets say, the next 4 weeks. Then evaluate and increase intensity, change variations, or continue where you are.
After a brief warmup (which should consist of some walking, jumping jacks, planks, and light stretching) that gets you sweaty, perform the following routine for 5 minutes continuously with the least amount of rest:
-5 reps of a pushup variation
-5 reps of single/double leg deadlift (single leg, single leg, then double leg=1 rep)
*Continue going back and forth for the 5 minutes. Take note of how many sets of each exercise you do. Your goal for the next training session is to beat your previous score.
-5 reps of single/double leg deadlift (single leg, single leg, then double leg=1 rep)
*Continue going back and forth for the 5 minutes. Take note of how many sets of each exercise you do. Your goal for the next training session is to beat your previous score.
Now shake it out and when ready perform the following routine for 5 minutes continuously with the least amount of rest:
-5 reps of a squat variation (use a chair or bench for technique help if needed. Go as deep as possible, but with proper form).
-5 reps of band rows. Remember to squeeze your shoulder blades together as you pull the bands in. (set your bands up before hand so you flow from squat to row and keep tension on the band at all times ).
*Continue going back and forth for the 5 minutes. Take note of how many sets of each exercise you do. Your goal for the next training session is to beat your previous score.
-5 reps of band rows. Remember to squeeze your shoulder blades together as you pull the bands in. (set your bands up before hand so you flow from squat to row and keep tension on the band at all times ).
*Continue going back and forth for the 5 minutes. Take note of how many sets of each exercise you do. Your goal for the next training session is to beat your previous score.
Ok, almost done. The final movement is the squat thrust (or burpee). The example of this movement will be in part two. Your goal is just 15 reps of the squat thrust. Good form and time yourself.
YOU'RE DONE!!! Cool down time with a walk and stretching.
Perform this workout 3-4 days a week with at least 1 day off in between. Your goal for every workout is to complete more reps of every movement within the 5 minutes. For week #2 increase the time by 30 seconds and continue to increase by 30 seconds every other week after. The last week will be for 6:30 minutes. As for the squat thrusts, your goal is to decrease the time it takes you to perform the 15 reps. Each week you are increasing the reps by 5. So the final week you will perform 30 reps.
On your off days stay active. Even if it is just stretching. Do something, anything. YOU DO NOT HAVE A SCHEDULED OFF DAY.
KEEP TRACK OF YOUR WORKOUT REPS!!! GET A WORKOUT NOTEBOOK/JOURNAL!! WRITE OUT THE ENTIRE 4 WEEKS IN ADVANCE!! YOU CAN LOOK BACK AND SEE WHAT YOUR GOALS FOR EVERY WORKOUT WILL BE!! SORRY FOR YELLING!!
Keep me updated on everything.
BEAST MODE!!!!!!!!
