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Workout For Beginners - Legs and Abs
Fitness | February 27, 2014
This workout is great for beginners that are still having problems following my hard core workouts in the Zgym or in the Workouts category. I’ve been always focusing more on workouts that challenge people and push them way beyond their comfort zone, however I no longer want to ignore the population that needs the extra help with building their strength and endurance. I want you to succeed and I want you to be able to keep up with me. I don’t want you to feel intimidated and I don’t want you to give up. I believe in you. I believe in you more than you believe in yourself. Now get off the couch and try this simple workout:
Workout Breakdown:
1. Arm Cross Squats – 10 to 20 reps
2. Table top Crunches – 10 to 20 reps
3. Curtsy Lunge – 10 to 20 reps
4. Leg Extensions – 10 to 20 reps
Repeat this circuit 3 times and try not to take any breaks. If you feel like you’re loosing good form, then you can take a short break before you move on. I want you to aim for at least 10 reps for each exercise, but I really want you to try for 20. Remember that the key is to always push yourself beyond your comfort zone. Your workouts are suppose to be challenging for you, so that you body can start to change. What will happen if you do challenge yourself is that your metabolic rate will improve and you start to build muscles. Building muscles doesn’t mean that you will get huge and bulky. It means that you will become more lean and your body will start to burn fat at faster rate.
Take your new journey one step at a time and do not get discouraged. Enjoy the process as much as you can and be very patient with yourself. Would you be losing your patience with your friend if you were helping them to get into shape? I don’t think you would, so why being like that to yourself? Getting into shape and learning how to workout at home is fun! 🙂
Enjoy this workout and I will see you in the Zgym sooner than you think 😉
Best,
Z
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Where did u get your pull-up bar. Need your help
Private Member |
I did 3 rounds of 20 reps for each exercise. I it took me 9 minutes and 30 seconds. I’m very happy that I could follow you on this one :):)
Private Member |
GREAT! Please please more of them beginner workouts!
Private Member |
Hi Zuzka!
Thank you for posting some beginner workouts! My only question is, is workouts like this enough to lose weight or should I do some cardio with it? Thanks!
Private Member |
Hi Zuzanna, the beginner series are exactly what I have been hoping you would do. I bought your dvds but they were way to crazy to do. I cannot thank you enough for remembering all the beginners out there. Thank you.
Private Member |
correction= *too crazy
Private Member |
Hi zuz!
I joint your page in jannuary. It’great. My problem is that the side is loading very, very slowly and that it stops always. This is a real problem because it takes me much time to follow the entire side….
Private Member |
Hi Zuzka!
This is exactly what I’ve been hoping for. I could never follow your other workouts before but I hope to build strength through these.
Do you have any advice to sufferers of cervical spondylosis? Usually crunches, push-ups or any kind of upper-body workout reduces me to almost excruciating pain.
Private Member |
Did this workout for the first time today. 20 reps each for a total time of 10 minutes. This one definitely felt easier than the other beginner workout, but more concentrated on my abs, definitely felt it there. Will probably do this one once more before moving on to other workouts. Loved the workout though, short and sweet.
Private Member |
Hi I am a beginner. I love your workouts. I am actually not working out for the weight loss I am 5’5 and right now my weight is 123. My problem is not gaining weight it’s losing too much weight if I don’t watch it I will be back down to 98 pounds. I started drinking a shake a day and got up to 140 pounds but was afraid I was going to over do it and stopped now I am losing again. My question for you is how can I workout gain up to my recommended weight which is 135 be fit in shape and maintain that weight once I reach it. I found out quick just cause your skinny doesn’t mean you are in shape by no means. Besides we all know skinny is not sexy strong and fit is what I want.
Private Member |
Hi Desinee, I recommend you to write down the type of foods you like to eat on a regular basis and learn how many calories they are. Most people stick with the same 20 type of foods that they just rotate throughout the week, so once you’ll learn how many calories each on of those meals contains, it’s going to become easy to add it up in your head every day as you go. Do the math of what should your caloric intake be and then just make sure that your meals meat that requirements. I’m guessing that you should eat at least 1700 calories a day to stay at 135lbs.
Private Member |
Hi Zuska,
Absolutely loved your beginner’s workouts. My question to you: How long should I do these routines and what routines should I start of with next. Thanks!