7-Step Workout for Beginners
August 5, 2016
November 12, 2015
As an exercise physiologist, I am often asked for recommendations on a quick and easy workout for beginners. Here is a basic workout, combining cardio and strength training, that you can accomplish in just over a half hour at your own home.
Start with a brisk 5-10 minute walk. Carry weights (or cans) if you’d like.
Bicep Curl with Can
Keep your stomach tight and your elbow against your rib cage. With your arms straight against your side, bend one arm at the elbow and slowly let it back down. Repeat 15 times on both arms.
Start out sitting on top of the ball with your feet on the ground. Walk your feet out 2-3 small steps and lie back. The top of the ball should reach your mid to lower back, and you should feel relativity light on your feet. Cross your arms in front of your chest or support your head with your hands as long as you are not pulling on your head. Tighten your stomach and crunch up. Slowly let yourself back down. Start with 10 reps and work your way up to two or three sets of 15.
Lying on your back with a towel between your knees (and keeping your stomach tight), boost your hips up as high as you can. Hold for 10 seconds and repeat 10 times.
Keeping your hips and ankles stacked on top of each other, spread your knees apart (don’t lean back) and hold for 10 seconds. Repeat 10 times on each side.
ABC with Big Toe
Sitting up nice and tall, straighten your one leg out. With your Big toe, write the alphabet as big as you can.
End with a brisk 15-minute walk. Walk as if you were late for work!
Note: Before beginning any exercise program, it is always a good idea to talk with your doctor.
George Cattell, MS, PES, COS
George Cattell, MS, PES, COS, is an exercise physiologist with LG Health’s MyHealthyLiving team. Cattell oversees LG Health’s Employee Fitness Center and offers a variety of health and wellness classes for our Community Health services.
Education: California University of Pennsylvania, B.S., Athletic Training, M.S., Health Promotion and Injury Prevention. Certifications–National Academy of Sports Medicine Performance Enhancement Specialist; Childhood Obesity Specialist.