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Are you looking for a workout for beginners?
Have you never done a fat
loss workout and just need to get something started,
that won’t have you unable to get out of bed the next
morning because you’re so sore?
Or maybe you’ve done fat
loss workouts in the past, but you’ve taken a couple
years, or decades, off and want to get started again and
are looking for a new workout for
beginners.
That’s a very wise move on your part because
workouts for beginners should be a lot different than a
fat loss workout designed for someone who’s been training
regularly for years.
Workouts for beginners
should be focused a lot more on “foundation” type
movements that will help strengthen every single part of
your body before you move into more difficult moves that
work your muscles harder.
When I say foundation type movements I’m usually
referring to movements that really work the
core.
Exercises like planks, push-ups, bird dogs,
minor twisting movements, rows, etc.
All of those exercises I mentioned above should
be included in any workout for beginners. They should never be
excluded.
The reason is that most beginners have very weak
cores. You
probably sit too long, which gives you a weak low back
and stomach.
While sitting you probably round your shoulders, which
makes your chest tight and makes your upper back
weak.
Not only are you sitting too much, but you’re
not very active otherwise, which is why most workouts for
beginners don’t have too much volume. It’s wise to start out
slowly and build up.
All of those things need to be corrected before
getting into a more intense workout. If they’re not, you’ll
most likely injure yourself before you reach your
goal.
Here’s an example of a workout for
beginners:
Perform these exercises in a circuit fashion,
moving from one exercise to the next with little to no
rest. When
you’ve done every exercise once, rest 60-90 seconds and
repeat once.
1A)
Push-up – 8 reps
1B)
Bodyweight Squat – 10 reps
1C)
Plank – 20 seconds
1D)
Hip Extension – 10 reps
1E)
Bird Dog – 10 reps
1F)
Stability Ball Back Extension – 8 reps
After you’ve completed that workout for
beginners twice, that’s it. You’re done.
This workout for beginners, if done properly,
will strengthen your core as well as the rest of your
body and prepare you for upcoming fat loss
workouts.
Do that workout for beginners 2-3 times per week
for 2 or 3 weeks, while mixing in some beginner interval
training before moving on to more intense
exercises.
By: Ed Scow, NSCA-CPT, LMT
author, Fat Loss To Go
www.fatlosstogo.com
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