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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 |
Thank You!
I’ve followed you in the past but have had to step back from fitness to undergo chemotherapy for breast cancer and it is frustrating starting back into exercising having lost all my muscle now that my treatment is nearing completion and I feel up to it again. It has been hard to know where to start to get back into exercising. This seems like a great place to begin to start my road back to fitness.
Private Member |
Hi! I’ve been following you off and on for years with much success! Thank you for all of the great videos and blogs! I messed up my knees about a year ago and can no longer do squats and lunges. I loved doing them and loved the results from them, but need a beginners workout that stays away from anything that might damage my knees more. Could you recommend a routine I could do instead? I’m struggling to find something that will work great without harming the knees. Thanks so much Z!
Private Member |
YEII COMPLETED 12 MIN TOTAL!!!! FIRST DAY ZUZKA CHALLENGE!!!! EXCITED THANKS!
Private Member |
Thank you for this! I always wanted to do your workouts, but they were always a little bit too extreme. This should be perfect to do until I am able to catch up with you! 🙂
Private Member |
Thanks Zuzanita!!
I will try tomorrow ,this is what im waiting for.
Is it better to do it in the morning or in the night?
Hugz from Mexico!
Private Member |
Zuzka
Thank you so much. I did the workout today but only 1 round. My legs are shaking and one more squat and I feel like I will fall and wont get up for few minutes. I am not overweight, just really not strong/fit. Tomorrow will try at least 1.5 rounds.
Would u reccome d increasing rounds like that or it ia better to take some rest and push again. 1 round took me 8:40 min and it feels great!
Thank you!!!
Private Member |
Thank you Zuzka
Private Member |
There is NO WAY that is is beginner…sorry.
Private Member |
Cau Zuzi,
I am not a beginner and i’ve done this right now with 7kg weight and it kicked my butt haha:)))))
thanks for that
hugs and kisses:***
Private Member |
Hy! I start the exercice, really I love it even if it’s hard at the beginning but after a few days, I’ll be ok!!! I run “marathons” and I’m dooing my first long trail late June (177 kms), so it’s very nice to do and follow your different exercice, thanks a lot!