Whole Body workout for the Fitness Newbie- No gym required!!

All you fitness newbies out there! I know how difficult and intimidating it can be to motivate yourself to find exercises and workouts that work to help you reach your goals. Maybe you just started going to the gym, or your contemplating incorporating a workout routine at home- this is a great place to start.

But some of you are the experienced ones... well this is for you too! When is the last time you slowed your tempo and focused 100% on your form? Or challenged your stability? Then this is great for you, too! Add 1 minute of jump rope between each exercise and BOOM! You've got a killer HIIT workout!

This workout is designed to be completed in a circuit fashion, meaning little to no break in between transitioning from one exercise to the next. Your goal is to maintain a Target Heart Rate around 65% of your HR Max. Complete the circuit 3-5 times.

set	Exercise	Goal	Weight	Rest	Notes:
C	Bodyweight Squat with 4/2/1 Tempo (4 sec. descend, 2 sec hold, 1 sec ascend)	20 reps	bodyweight	none	Perform squats slowly with control, do in front of a mirror to monitor form if possible
C	Push Ups	20 reps	bodyweight	none	Can be done off a wall or counter-top: perform push up and when you are at the bottom, push off the counter as hard as you can so you are standing up straight.
C	Toe-touch Crunches	20 reps	bodyweight	none	Perform slowly and reach for toes.
C	Stationary Lunges	10 each leg	bodyweight	none	Perform all 10 on one leg before moving to the other, place hands on hips and remember to look UP to maintain posture and balance.
C	Plank	30 seconds	Bodyweight	none	Keep back straight, core tight, and arms shoulder-width apart. Remember to breathe normally.
C	Calf Press	failure	bodyweight	none	Perform at moderate pace, don’t bother counting, just keep going until you can’t do any more…then do 10 more J
C	Roll Up Crunch	20 reps	bodyweight	none	Perform slowly with control, keep core tight.
C	Burpees	1 minute	bodyweight	none	pushup-stand-jump squat-repeat

This is an example of the type of workout my clients might receive in the first phase of their training program with me. They also receive links with each exercise to detailed video instructions on how to properly perform each exercise. I also advise on proper warm up, cool down, and flexibility training with every program.

Try this one out at the gym or at home and leave a comment to let me know how it went!!