If you’re ready to get up and move, but don’t know where to start, this workout is for you!
If you want to start exercising but have no idea where to start, this is the workout for you. It’s low-impact and great for beginners of all ages.
Your whole body is targeted in this three-circuit routine. Circuit one targets your lower body, circuit two targets your upper body, and circuit three targets your abs and core.
This 30-minute workout is perfect for beginners, it can be done at home or in the gym. All you need is a set of dumbbells, a yoga mat and a little motivation!
Circuit 1:
1. Squat
Start with feet slightly wider than shoulder width apart and squat backward as if sitting in a chair. Keep your chest up as you squat, then push through your heels to stand. Squeeze your glutes at the top of the squat as you stand up, then repeat. Perform 15 repetitions with 7-12 pounds.
2. Step back lunge
Start with feet together. Step back into a lunge position. Each leg should be at a 90 degree angle with your back knee just above the ground. Make sure your front knee does not pass your front toes. If it does, widen your stance. Rise back up by pushing through your front heel, then repeat. Perform 15 repetitions on each side using 7-12 pounds.
3. Side-to-side squats
Start with feet slightly wider than shoulder width apart and squat backward as if sitting in a chair. Keep your chest up as you squat back, then push through your heels to stand and take two steps to the right. Squat down again, stand up, take two steps to the left and repeat. Do 10 reps on each side.
Rest for 60 seconds and then repeat this circuit of three exercises three more times.
Circuit 2:
1. One arm lat raise + bicep curl
Holding one dumbbell in each hand, raise your arms to shoulder height at a 90-degree angle, contracting your shoulder muscles. Slowly release the dumbbells to your sides, then curl the dumbbells up to your shoulders, contracting your biceps. Alternate the release and repetition of each movement. Perform 10 repetitions, using 5-10 pounds.
2. Dumbbell rows
Begin by kneeling on a bench or chair with one leg and supporting your weight with the other leg beside you. Keep chest up and back straight. Hold the dumbbell in one hand and pull it up toward your torso, contracting your back muscles at the peak. Release and repeat, then switch to opposite side. Perform 15 repetitions on each side using 7-12 pounds.
3. Incline push-up
Place hands shoulder-width apart on bench or chair. Turn your hands slightly outward. This will help ensure that your elbows are slightly tucked in and not out to the sides. Keeping your body in a straight line, lower your torso toward the platform, then push yourself back up. Keep your core tight throughout and repeat. Perform 8 reps.
Rest for 60 seconds and repeat this set of three three times.
Circuit 3:
1. Plank
Support your body with your forearms and feet and keep your body in a straight line. Do not let your hips fall down or rise up. Hold the position for 30 seconds.
2. Mountain climbers
Place your hands directly beneath your shoulders, arms outstretched and feet supporting your body as well. Begin by driving your knees into your chest one knee at a time, like a running motion. Squeeze your core through each rep and continue for 30 reps.
3. Alternating plank dips
Begin in a plank position. Begin by shifting your hips from side to side, lowering them to the floor and using your obliques to pull yourself back up. Squeeze your core through each rep and continue for 10 reps on each side.
Rest for 60 seconds and then repeat this circuit of three exercises three more times.
Keep reading: This 30-Day Abs Challenge Will Strengthen Your Entire Core In 4 Weeks
source: today
