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Beginner’s Cardio and Strength Training Program January 24, 2013

Filed under: fitness — dragonfly180 @ 9:59 pm
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Beginner’s Cardio and Strength Training Program

This program is best suited for the beginner who has little or no fitness base, no weight training equipment, and who may have knee/joint issues. The only equipment needed is an exercise mat and an exercise ball. Always use caution when beginning an exercise program, talk to your doctor about starting an exercise program, listen to your body, back off if anything hurts (pain, not discomfort from working hard!), and remember that this is advice. I am not a trained certified personal trainer (ok, so I trained for it, but I didn‘t take the test, so maybe call me uncertified!). I just like helping others with fitness.

Time: 15-30 minutes per day 5-7 days per week, 2 days of strength training are included, but another day could safely be added as fitness increases.

Begin EVERY workout with a warm-up of 2-5 minutes of walking, jumping rope (you can do this without the rope and low impact by mimicking the rope action with your hands, not jumping high, and switching feet each jump), side toe taps (move side-to-side while tapping right toe out to right and then left toe out to left), arm circles (alternate small, controlled circles using both arms with wide circles). This may seem pointless, but if you begin exercising with cold muscles, you can injure yourself!

Day 1: Strength Training (15 minutes) and Cardio (15 minutes)

Warm-up (2-5 mins) – take the time to do it! :o)

Strength training (10-12 mins)– do three sets of the following exercises in order for 10-15 reps each (meaning start with the first exercise and complete it 10-15 times, go to the next exercise and complete it 10-15 times until you finish the list, start over again, run through it, and then do it a third time)

* Wall pushups – http://www.exrx.net/WeightExercises/Triceps/BWCloseGripInclinePushupBar.html

(Basically this exercise, but use a wall. Put your palms flat against the wall and your feet should only be about 1 ½ to 2 feet away from wall. To vary this exercise, one set can be done with hands shoulder-width apart on wall, The next set can be done with hands very close together making a diamond. Still another variation is to stagger one hand up and one hand down so that they‘re about 8-12 inches apart and then switch halfway through the set.)

*Squatshttp://www.exrx.net/WeightExercises/Quadriceps/BWSquat.html (Beginners do not have to do as deep a squat as this guy is doing. Make sure your knees do NOT go past your toes when you do down into the squat, or you WILL injure yourself! If you can see you shoe laces when you look down during the squat, you’re good.)

*Calf raises – http://www.bodybuilding.com/exercises/detail/view/name/calf-raises-with-bands (You can does these without the bands.)

*Lunges (Split Squats)http://www.exrx.net/WeightExercises/Quadriceps/BWSplitSquat.html (Notice that in this exercise, too, she is not allowing her knee to go past her toe. It can cause injury of you do allow it to go past the toe!) Do an entire set on one leg and then switch to the other leg before moving on.

*Bridgeshttp://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge (Focus on pushing from the heels of your foot and contracting -squeezing- the muscles of the butt -glutes- as you raise your butt up.)

*Cruncheshttp://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html (Notice that she is keeping her neck straight and that there is a space about the size of her fist always between her chin and chest while she crunches her abs. Don’t strain your neck. Also, it is fine to put your feet flat on the floor with a bend at the knee.)

Cardio (15 mins) – Choose cardio that you like to do: walking, riding a bike, elliptical, boxing, swimming, etc.

Day 2: Cardio (20 minutes)
Choose cardio that you like to do: walking, riding a bike, elliptical, boxing, swimming, etc.

Day 3: Rest or Cardio (20 minutes)

Day 4: Strength Training (25 minutes)

Warm-up (2-5 mins) – take the time to do it! :o)

Strength training (18-22 mins)– do three sets of the following exercises in order for 10-15 reps each (meaning start with the first exercise and complete it 10-15 times, go to the next exercise and complete it 10-15 times until you finish the list, start over again, run through it, and then do it a third time)

*Rear Leg Raises – http://www.bodybuilding.com/exercises/detail/view/name/rear-leg-raises (Do 10-15 reps on one side and then switch to the other side before moving on. If this exercise hurts your wrists, you can place a rolled up towel underneath your wrists from added cushion and support.)

*Alternate Hill Touchers – http://www.bodybuilding.com/exercises/detail/view/name/alternate-heel-touchers (Be careful not to strain the neck by keeping it straight throughout the exercise.)

*Supermans – http://www.bodybuilding.com/exercises/detail/view/name/superman (An easier variation may be to alternate lifting the right arm and left leg up, lowering them, and lifting the left arm and right leg up, and lowering them.

*Ball Leg Curl – http://www.bodybuilding.com/exercises/detail/view/name/ball-leg-curl (Squeeze the back of the leg as you raise your butt up and dig your heels into the ball.)

* Ball Crunches – http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch (You can vary this exercise by moving your arms behind your head like a floor crunch and twisting your torso when you raise up so that your right elbow goes up toward the left side of your body, lower back down, and when your raise up again, your left elbow goes up toward the right side of your body.)

*Side Leg Raises – http://www.bodybuilding.com/exercises/detail/view/name/side-leg-raises (I suggest doing this exercise with more control than what this video appears to show. You do not have to do this exercise fast.)

*Plie Squat – http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat (This exercise can be done without the dumbbell. Just put your hands on your hips instead.)

* Wall pushups – http://www.exrx.net/WeightExercises/Triceps/BWCloseGripInclinePushupBar.html
(Basically this exercise, but use a wall. Put your palms flat against the wall and your feet should only be about 1 ½ to 2 feet away from wall. To vary this exercise, one set can be done with hands shoulder-width apart on wall, The next set can be done with hands very close together making a diamond. Still another variation is to stagger one hand up and one hand down so that they‘re about 8-12 inches apart and then switch halfway through the set.)

Day 5: Cardio (30 minutes)

Day 6: Cardio (30 minutes)

Day 7: Rest or do a light yoga/stretching routine (you can find these online)

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