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7-Step Workout for Beginners

  • author name George Cattell, MS, PES, COS
George Cattell in weight room

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.

Exercises with George Cattell
Exercises with George Cattell
Exercises with George Cattell

Prone Cobras

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.

Exercises with George Cattell
Exercises with George Cattell

Hip Bridging

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.

Exercises with George Cattell
Exercises with George Cattell

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.

Exercises with George Cattell

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.

author name

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.

Call: 717-544-2301

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


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