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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 |
This is perfect! Thank you so much for all your hard work and dedication Zuzka! I’m 3 months post partum and am excited to start working out again!
Private Member |
I’ve been away from exercising for a long time and started back up with this routine. I stopped at one round instead of four to prevent pushing myself too far. It’s a Monday, so on Wednesday I’ll do two rounds and on Friday I’ll do a full four rounds.
Just one round left me out of breath and took 5 minutes and 50 seconds. My legs are still shaky 30 minutes later.
I’m posting this for the beginners out there who think this workout seems like too much. Challenge yourself to get through one round and go from there!
Private Member |
Reporting back with my results. After the one round on Monday, I was too sore to workout again until today! So, instead of the four rounds I said I’d be doing by Friday, I did two rounds.
I did WAY better! The two rounds took me 8 minutes and 49 seconds!
Come one beginners! Give this a shot and post your scores. If I can do it, so can you! :-]
Private Member |
thanks Zuzka!! I love it! I’m starting it tomorrow!
Private Member |
Thank you for this! I just started yesterday, and holy hamstrings (and pretty much every other muscle in my body)it was tough! But I will continue on.
I just wanted to say how thankful I am to you and to this website. You’re showing women (and men) everywhere that strength is attainable and not to be feared. I’m so looking forward to being able to do a full-on push-up (on my toes, not my knees) and, eventually, pull-ups.
Take care!
Private Member |
Thank you for this! I am just coming back since last July when I was still doing ZWOWs 7 months pregnant. My baby is now 5 1/2 months. After working out consistently since 2008 up until last July,I am definitely feeling like she is taking a toll on my body. I never had a weight issue and I am back to pre-baby weight. I have just always wanted to be stronger, healthier, and more fit. I think I’ve been delaying because of the difficulty level of most of your ZWOWs and I was worried about having to extremely modify so when I saw you post this on facebook it was exactly what I needed to get started. 🙂
Private Member |
My brother recommend you, I’m trying to gain weight. I’m 28 and rather fit, I dance a lot but since last May I have had a lot of surgery on my tummy. What would you recommend my diet to be like, I eat loads but never gain weight. I know some people say I wish I was skinny but it’s just as hard being like this. I weigh 7stone 4lbs and have never got heavier even when I was pregnant. I am now doing this workout and have protein shakes, any help would be great. My aim is to look and feel great to be able to finally take my son swimming
Private Member |
Hi one of my friend tool me to do that since I’m missing time to train. This is really ward because I’m in bad shape but I’m gonna try to do the best that can cause I want to be in shape, cardio I don’t have any.If you got some trick and I’m over weight and I’m Young I not really pround to say it but it the reality.
Private Member |
I did this workout the first time a few weeks back and could only do 3 sets, it took me 45 minutes. I was sooo sore the next day. I don’t work out everyday but today I was able to do 4 sets and finish in 33 minutes. Yahoo I’m getting better. Thank you Zuzka you are awesome!
Private Member |
This is exactly what I needed to get started again with your workouts. I have a bad knee and this was easy enough to get through. I’ll be sticking with this one for a week or so, then move on to a new one, and hopefully I’ll be keeping up with your new stuff in no time!
My time for my first try was 27 minutes. Damn I’m out of shape.
Private Member |
Did this workout again a few days later and shaved 4 minutes off my time! did it in 23 minutes the second time.