incampo8)exercise routines tailored specifically for beginners

 "Hello, fitness enthusiasts and those ready to embark on a journey to a healthier, stronger version of themselves! Welcome to today's session, where we're diving into the invigorating world of exercise routines tailored specifically for beginners using nothing but your own body weight. Whether you're taking your first steps into the world of fitness or seeking effective yet accessible workouts, you're in the right place. In this video, we'll guide you through a series of beginner-friendly exercises that require no equipment, just your determination and commitment. But before we get started, make sure to hit that like button if you're ready to kickstart your fitness journey, subscribe for more tailored workouts, and share your thoughts or fitness goals in the comments below. Let's embark on this empowering journey of bodyweight exercises for beginners together!"

When you have zero experience with strength training, the most important thing to get in line is creating the habit of working out. Although bodyweight training is one of the simplest forms of exercise, there is some infrastructure that has to be established:

Figuring out a workout routine

Finding a way to keep track of your progress

Blocking off time for workouts

Finding a place to work out

Work out at the same place and time whenever possible. Make the time and place easy choices. What this means: Pick a place that is convenient for you, so it’s either very near your home or your workplace. Bodyweight training can be done at home if you have a pull-up bar (if you don’t, I have some alternatives for you). Though outdoor training is the superior choice, if you cannot muster up the willpower to go outside, do your workouts at home. No shame in that.

You only need 30 minutes, 3 times per week.

Can you wake up half an hour earlier to just get it done in the morning? And will you work out in the morning? Be honest with yourself. In our fantasies, we are all wonderful morning people who will conquer the world before the sun rises.

For me personally, doing anything more than a few mobility drills is not an option for me in the morning. Don’t make working out optional, though. You should never have to ask yourself the question “Should I exercise today?”. These are fixed appointments. Mark them in your calendar if that helps you.

The Exercises

As an exercise newbie, you can get away with the simplest routine and make significant gains in a reasonable amount of time. No need to do 20 isolation exercises, split routines or anything like that.

4 compound exercises is all you need.

Basically, we have a set of movements that will train our pushing and pulling strength, work our legs and improve posterior chain stability.

What about abs and crunches and sit-ups and all that?

First of all, crunches and sit-ups are lame. There are far better exercises out there that specifically work your abs. Second, the exercises listed above all work your core muscles sufficiently if done with proper form.

I can’t even do one push-up!

Don’t panic if you cannot perform even a single rep of a certain exercise listed above. You will start with an easier variation. I addressed the principles of progressing with bodyweight exercises in an earlier article, but for now, we will use the straight-forward method of adjusting the leverage of your body.

Push-ups

If you can’t do a push-up, pick an elevated surface to put your hands on. Now perform a push-up. Push-ups are too easy? Elevate your feet. Always keep your body in a straight line from head to toe. Do the full range of motion (ROM), so all the way down and all the way up. When doing proper push-ups, elbows are not flaring out but are kept closer to your body.

Bodyweight rows

If you think bodyweight rows are too hard, find a higher bar. If you can bang them out with ease, elevate your feet. Again, body is a straight line from head to toe. You should be able to touch the bar with your chest and your arms are fully locked out at the end of the movement.

Squats

If you can’t do full bodyweight squats, try sitting back on a chair or a bench and immediately get up as described in my introduction to squats. When regular squats get easy, expand your ROM by doing ass-to-grass squats (hamstrings touch calves). Then do prisoner squats (ass-to-grass squats with your hands behind your head).

If that’s all a piece of cake, move on to cossack squats. These are sometimes confused with side lunges. A side lunge is an easier variation (demonstrated in the first picture in the slideshow above) because you don’t use the full ROM (you usually stop when your working leg is roughly parallel to the ground).

Supermans

If you can’t get into a superman position, spread your legs and arms as far to your sides as you can. Supermans should be performed isometrically, meaning you will get into the superman position for as long as you can. You don’t need a timer for this. Count your breaths. One breath is one rep (so when I say “do 5 reps”, I want you to hold the superman position and count 5 slow breaths). To progress with supermans, try to have an even breathing rhythm. When you get to 15 breaths per hold, do a slower rhythm and go back to 5 breaths per set.

The Routine (for Beginners)

Where do I start?

For each of the 4 exercises, pick one variation and try to get 15 reps. If you got 15 good reps, that variation was too easy. Pick something that’s slightly more difficult and test again. If you can do no more than 10 reps with a certain variation, that’s the one you will start this program with.

How often should I work out? How many sets/reps/seconds of rest should I do?

This routine consists of 3 workouts per week. You will do 3 sets of each exercise. Every session will be a full body workout, meaning you will perform all 4 exercises in each workout.

I’m a big fan of circuit workouts. This means you’ll do all exercises one after another. So one set of push-ups, followed by bodyweight rows, then one set of squats and one superman hold. That was one round. Now repeat for 2 more rounds.

Rest for roughly 60 to 90 seconds between rounds.

What about warm-ups? Don’t I have to do all kinds of stretches before a workout?

Complete beginners don’t need a warm-up. This will just lengthen your workout and raise the probability of you missing the workout due to procrastination. Besides, beginners don’t benefit that much from a warm-up. You don’t have the strength, yet, to put yourself under the kind of resistance that could lead to injury (of course, there is never a guarantee for that). You also need a bit of experience with working out in order to push yourself to your limits.

"As we conclude today's empowering bodyweight exercise routine designed for beginners, I hope you've enjoyed the session and are feeling motivated on your fitness journey. Remember, consistency is key when starting out, and these bodyweight exercises are a fantastic foundation to build upon. If you found this workout helpful or have any feedback, we'd love to hear from you in the comments below. Your engagement is vital to our community. Don't forget to give this video a thumbs up if you're feeling the burn, and for more beginner-friendly workouts and fitness content, be sure to hit that subscribe button. Let's continue supporting each other on the road to a healthier, happier you. Until next time, keep moving, stay dedicated, and thank you for joining us today!"