At Home Workout Circuit For Beginners! W/ Explanations & Pictures! From A Certified Personal Trainer by Jenn W - Musely
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At Home Workout Circuit For Beginners! W/ Explanations & Pictures! From A Certified Personal Trainer

posted in Health & Fitness
01/23/2015
  • This workout will get you started on the path to fitness πŸ˜‰πŸ‘
    This workout will get you started on the path to fitness πŸ˜‰πŸ‘
  • This workout routine has two sets of exercises, one standing and the second on the floor. They are good for beginners because the moves aren't too complicated but they still work. They hit all of the major muscle groups as well. I would use a workout like this with people that had never worked out, or people that were de conditioned and took a lot of time off from working out. Enjoy!

  • SQUAT: with feet a little more than shoulder width apart, bring your arms straight in from of you and start squatting, reaching your hips back like you're searching for a chair. Keep most of your weight on your heels, and push up back to start position from the heels of your feet not toes. Do 15x
    SQUAT: with feet a little more than shoulder width apart, bring your arms straight in from of you and start squatting, reaching your hips back like you're searching for a chair. Keep most of your weight on your heels, and push up back to start position from the heels of your feet not toes. Do 15x
  • WALL PUSH-UP: with feet about shoulder width apart, place you hands a little more than shoulder width apart on a steady wall (the should be shoulder level too, not by your face). Slowly lower yourself toward the wall, and push back to start position. Hold your abs tight as you do them.
    WALL PUSH-UP: with feet about shoulder width apart, place you hands a little more than shoulder width apart on a steady wall (the should be shoulder level too, not by your face). Slowly lower yourself toward the wall, and push back to start position. Hold your abs tight as you do them.
  • STANDING AB CRUNCH: good for the core and balance/coordination. While standing and the right arm over your head, bring the elbow and right knee together to meet around your middle, and crunch. Do them slowly, and if you feel wobbly hold on to something. Do 10 on each side
    STANDING AB CRUNCH: good for the core and balance/coordination. While standing and the right arm over your head, bring the elbow and right knee together to meet around your middle, and crunch. Do them slowly, and if you feel wobbly hold on to something. Do 10 on each side
  • PLANK: this is a basic core exercise and most people can do one at least for 30 seconds. Try to hold it as long as you can, that way you can measure progress when you get better by timing it. If it's too hard do it from the knees. Also, squeeze your butt cheeks together for the right form.
    PLANK: this is a basic core exercise and most people can do one at least for 30 seconds. Try to hold it as long as you can, that way you can measure progress when you get better by timing it. If it's too hard do it from the knees. Also, squeeze your butt cheeks together for the right form.
  • SUPERMANS: this is pretty much the opposite of a plank since in works the entire back of the body. Lay with arms and legs straight out and tense up the back of your body, lifting your shoulders and squeezing the butt. Hold 2 seconds, then relax and rest a couple seconds. Repeat 10x
    SUPERMANS: this is pretty much the opposite of a plank since in works the entire back of the body. Lay with arms and legs straight out and tense up the back of your body, lifting your shoulders and squeezing the butt. Hold 2 seconds, then relax and rest a couple seconds. Repeat 10x
  • GLUTE BRIDGE: good for strengthening the butt, back, and leg muscles. With feet close to your butt, push through your heels to lift your butt off the floor, squeezing your cheeks together. Hold at the top and squeeze for a few seconds then slowly bring the hips back down. Repeat x10
    GLUTE BRIDGE: good for strengthening the butt, back, and leg muscles. With feet close to your butt, push through your heels to lift your butt off the floor, squeezing your cheeks together. Hold at the top and squeeze for a few seconds then slowly bring the hips back down. Repeat x10
  • If this is your first time working out run through each exercise in this order once. As you feel like you can handle more and it's too easy, add a second and third set. If you have any questions please feel free to leave a comment!

  • I'm a certified personal trainer, have a bachelors degree in exercise science, and am currently in medical school while also pursuing my master's degree in public health.

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