A 7-Step Workout for Beginners

Our Community Health team is often asked for recommendations on a quick and easy workout for beginners. The exercises below are a great way start. They combine cardio and strength training and best of all, can be accomplished in just over a half hour in your own home and neighborhood.

Before beginning any exercise program, it is always a good idea to talk with your health-care provider.

Begin and End with a Walk

Bookend your exercises with a walk. Start your workout with a brisk 5-10-minute walk. Carry weights (or cans) if you’d like. Finish up a brisk 15-minute walk. Walk as if you were late for work!

Bicep Curl with Can

Build strength in your upper arms with bicep curls.

• 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.

Prone Cobras

A life of mobile phones and computer screens is giving many people rounded shoulders and poor posture. This simple exercise will strengthen those anti-slouch muscles in your back and help improve your posture.

• Lie face down.
• Squeeze your buttocks.
• Lift your chest just off the floor – you don’t need to raise it high.
• Turn your palms out and away from your body, so that your thumbs are turned up.
• Squeeze your shoulder blades tight.
• Keep your chin gently tucked so that your neck is long.
• Hold for 20-30 seconds.
• Repeat 3-4 times.

Hip Bridging

With many people sitting much of the day, hip and glute muscles get weaker. This simple exercise improves strength.

• Lie on your back with a towel between your knees.
• Keep your stomach tight.
• Boost your hips up as high as you can.
• Hold for 10 seconds.
• Repeat 10 times.

Clamshell

This exercise, named for the crustacean it resembles, helps strengthen muscles responsible for hip stabilization, balance and power.

• Keep your hips and ankles stacked on top of each other.
• Spread your knees apart (don’t lean back).
• Hold for 10 seconds.
• Repeat 10 times on each side.

ABC with Big Toe

Improve your foot and ankle strength with this fun alphabet exercise.

• Sit up nice and tall.
• Straighten one leg out.
• With your big toe, write the alphabet as big as you can.