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Workout For Beginners
Fitness | February 22, 2014
Do you want to start exercising on a regular basis, but don’t know where to begin? If you want to start working out, but you’re feeling intimidated by more advanced and challenging workouts, then you may want to start with something basic. I have put together a simple bodyweight workout for the average beginner that wants to work on proper form, flexibility, mobility, strength and endurance.
Beginner Workout breakdown:
1. Bodyweight Squat – 10 reps followed by 3 Burpees
2. Backward lunge into Squat – 10 reps followed by 3 Burpees
3. Backward lunge into Squat (other leg) – 10 reps followed by 3 Burpees
4. Side Lunge – 10 reps followed by 3 Burpees
5. Side Lunge (other leg) – 10 reps followed by 3 Burpess
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Repeat this circuit 4 times. Focus on proper form – no rounding your back when doing the squats and lunges, keep your abs tight, and make sure that your knee is always pointing the same direction as your toes. Do not skimp on the jump up when doing the Burpees. You have to challenge yourself so being out of breath is completely normal and 3 Burpees are not going to kill you.
If your goal is to be able to do the Body Crush and Cardio Shred workouts, then remember that it’s all about learning the proper form of the basic bodyweight exercises. I don’t expect you to keep up with me immediately, because you can always pause the video or just complete as many reps as you can while I do the full set. It’s all good. As long as you can do each exercise with great form, you can start challenging yourself with high intensity workouts.
You can do this workout every day or every other day and as soon as you feel confident that your form is perfect, you can try to go for more intensity and pick up the pace. Eventually I want you to try to complete the 4 rounds as fast as possible. I have a few Beginner Workouts in the Zgym and I’m adding new ones almost weekly.
Have fun and if you have any questions or things you’d like to share, then please leave me a comment below.
Best,
Zuzka.
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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 |
Hi Zuzka,
I need easier than this. I’m 52 and not active. So my knees can’t handle the weight. I’m overweight.
I seen a trainer , on a one time thing, for consultation. Which gyms offer, as a 7 day Trial. And my glutes are weak. I appreciated your video on glutes. It’s biggest muscle. The trainer taught me something new too. I was not aware of this. re: glutes being core. To help lower back , knees etc.
The burpees are too hard , to start, for me. And I’d need support for back with ball on wall. To do squats.
Proper form is something I need to focus, on. And stretching.
I am looking at all your you tubes on glutes. i need to find , your stretching one.
Would you please direct me?!!
I think you’re you tubes are helpful.
thanks 🙂
Private Member |
Anna,
What aspect of the Burpee is too difficult? You can change what you need to in order to work your way up. Eg. for a squat you can do it on a wall to begin with, so that your back stays straight and you can use the wall as a guide and it can take some of the weight.
The Burpee itself can be modified also, but it depends what aspect of it you are struggling with? getting down? pushing up? standing up? jumping up?
Private Member |
Havent seen the video yet, but I plan to do it for my Monday workout. I just turned 50 as well. If I have trouble doing the burpee variation Zuzka does, then I will modify or do less reps but focus on form.
Private Member |
I just want to congratulate and thank you for your videos. I am leading a workout group on Facebook and I really like to share your tips and workouts with my members. They totally like you!
Good luck!
Michèle
Private Member |
Now this what I’ve been waiting for!
Private Member |
Hi Zuz! I love your workouts and I have a question… Should I change workouts everyday? Is it ok? Or should I keep doing the same workout for a week and then change it?
Private Member |
I suggest to do the same workout for a week to beginners, because the beginner workouts are all about focusing on good form rather than intensity and repetition helps them to get better and also more confident. If you are already advanced and want better overall results, then I would suggest to change it up and at least rotate between 2 different workouts. The goal is to get your body moving through different movement patterns and intensities so the more variety you can add to your training the better for your athleticism. If you are asking if it’s unhealthy to do the same workout for 1 week, then I have to say it’s not – if we’re talking about my style of workouts. I wouldn’t suggest to do the same exercises if it involves very heavy weights.
Private Member |
First of all thank you for ur great contribution to the world, for ur motivating and engaging personality and the kick ass workouts!
I’m not a beginner cuzz i do ur (youtube)workouts every day; 41 years, mother of two teens and in good shape, working hard for it.
To reward myself I truly want to attend the Zgym for motivation and multeity. So I saved some money, though in my country (Netherlands) I cannot afford a creditcard. Please let me know when its possible to purchase by Paypal!
I am ready to join but I can’t 🙁
Private Member |
Hi Z thank you for this I am trying to help parents get into shape they are both over 50 and aren’t active at all. My dad has bad sciatic nerve problems along with feet problems. If you could do a workout for complete complete beginners that would be amazing. Thank you.
Private Member |
I second this point. I would also like some advice on how to help parents over 50 get into shape. The workouts on this site seem to address people 20-40 years old. I like them a lot, but can they be modified to be safe for older people?
Private Member |
Hi Steph, what I can recommend to your dad is to pick up a book called Pain Free from Pete Egoscue – I’ve had scoliosis since I was a kid and I have experienced a herniated disk and I’ve had signs of sciatica as well. I tried his method and it worked like a miracle. So I would probably start there before doing any traditional workouts.
Private Member |
Zuzka,
Thank you so much for suggesting “Pain Free” I have scoliosis as well and sometimes it’s really hard to work out because of lower back pain. There are so many books with this tittle do you mind specifying which one it is? I would really appreciate it. I love your kettllebell series I already can tell my balance is improving after 5 workouts. Thanks for sharing all your knowledge and awesome workouts.
Private Member |
Zuzka, i want to follow your fitness tips.. So how can I go for it ?
Private Member |
Zuzka Hi, I have a question here .. if this exercise I exercise regularly and I would like to move on to other exercise, what should I choose? 🙂 I do not want something extra too great a burden … thank you so much 🙂
Private Member |
Ahoj Zuzko,
jeste jsem nenasla odvahu na tvoje workouty, ale tenhle se mi docela zamlouva… poradis prosim, co mam cvicit (a jak dlouho) na rozehrati a nasledne na protazeni.
Diky. Jitka
Private Member |
Ahoj Jitko,
Pokud umíš anglicky, vše najdeš buď na youtube.com a nebo pokud jsi členem ZGYMU, tak tam by měla mít Zuzka i videa na zahřátí a protažení:) skvělé jsou DVD Cardio Series:)
A co se týče toho, že jsi ještě nenašla odvahu- musíš prostě začít:. Spousta lidí tráví čas tím, že se na ty workouty pouze dívají, ale nikdy to nezkusí:)
Private Member |
can you make a video with exercises for ” muffin top ”
PS. i like your workouts a lot <3