21-Day Get In Shape Program for Beginners

If you have never trained before, the starting might be rather hard for you. You haven`t enough skills and may be not ready to perform the exercises all by yourself. But if you are ready to make efforts, you`ll manage this issue.

Today we have 3-week workout plan for those, who decided to get in shape but don`t know where to start. These exercises are not difficult. But they are great to prepare your muscles and heart for harder workouts later.

You should perform the exercises given below four days and after each of them there will be the rest days ( one week in common). So, one day you have to train and one day you`ll have a rest. During the recovery days you should perform stretching. It will help to reduce pain in muscles and will prevent injuries in future.

You need just light dumbbells (8 pounds) and a gym mat.



Here is a list of exercises.

Squat

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Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Sumo Squat

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Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.

Keeping your back straight, lower your body towards the ground by bending your knees.

As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.

For a bonus, tense your glutes at the top of the movement.



Walking Lunges

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Holding a pair of dumbbells at your sides, stand tall with your chest up and abdominals contracted. Begin the movement by stepping forward with the left foot.

Drop the back right knee towards the floor and keep the left knee bent. Drive yourself up and take a step forward with your right foot.

The left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern. Be sure to keep the abdominals braced during the entire movement.

Toe Touches

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Lie flat on an exercise mat, extending your arms straight back behind your head.

Fully extend your legs also.This is the start position.

Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.

At this point, your legs should remain fully extended at between 35-45 degrees from the floor.

Your arms should be fully extended, parallel to your legs.

Your upper body should be raised off the floor.

Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.

Repeat

Plank Hip Twist

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Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

Bicycle Crunch

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Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.

Place your hands lightly on the sides of your head.

Curl your torso upwards so your shoulders are slightly raised off the floor..

Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.

Slowly move your legs in a pedaling action as if you are riding a bicycle.

As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.

After each crunch, return to the start position inhaling as you do so.

Without pausing, repeat the movement to the other side.

Repeat without pausing for the desired number of repetitions to each side.



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