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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 |
I started this workout on Monday but was only able to do 2 sets before the legs turned to jelly. But I repeated it on Tuesday and although only able to do 2 sets I am so happy I was able to do that. Went standup paddleboarding on Wednesday for 40mins with some high intensity intervals worked in so didn’t do your workout. Looking forward to doing the beginner workout again this afternoon especially now that my legs aren’t as sore as they were yesterday. Could hardly walk up and down stairs 🙂
Private Member |
Hola zuzka 🙂 i’ve been following you since you were on the other web page but i have not been doing exercise with you so I’m still in the same shape 🙁 I love the way you motive people thank you very much for every single video
Private Member |
Hi, thanks so much for this video. Question: are you supposed to take rests in between circuits or reps? is there a recommended rest time? Or do you do it all without stops?
Private Member |
Do it all without stops if you can!
Private Member |
Hi
I’m from Switzerland and for me it is inclined difficult to follow because I do not speak English your training. But I find your training really interesant and with the translator it comes to some extent.
Now my question:
How could I go on after rookie training?
I have never trained with such kind of training and is therefore quite difficult for me.
One more question: are the DVD training with warming up and so stretch with all workouts?
And how much Do you train (hours a day) to such a beautiful body to achieve and maintain?
I thank you in advance for your answer.
Greetings from Switzerland Manuela
Private Member |
Just did this! Covered in sweat and loving it! this was challenging. I love your youtube vids but can’t seem to keep up so I’m so glad I found this to build up to your other videos
Private Member |
I’m not a complete beginner. For months I’m doing her workouts but this one is a killer for me. Especially for my knees and upper legs. I wanted to give up after the third round but I pushed through and finished all 4 rounds in 26:10. The last round was really, really slow.
In my opinion this is not a good workout for complete beginners because there is too much focus on the upper legs. Besides one or two rounds are enough because there is no way that I could have done all 4 rounds at the beginning. And that’s really discouraging if it’s called “beginner” workout.
Private Member |
This workout I can do. Thank you!
Private Member |
Super effective! Thank you so much! Love it!
Private Member |
Hello!!! I am new to this program and was doing some of my own cardio workouts added with some P90X. The workouts are long and more appointed towards men. My main question is will I see results doing the beginner workouts. I had knee surgery about a year ago so I decided to modify some of the P90X workouts but think it would be a good idea to do your beginner workouts to help get my knee used to some of these moves. Again will I see change of body shape with these beginner workouts?
Thank you!!!
Private Member |
lake tahoe, nv, usa
Hi Madeline, whether or not you’ll see progress depends on your own fitness level. Typically people with a very basic fitness level and/or a lots of weight to lose will see results. If you’re already fit, you will have to challenge yourself more to see progress. That said, if the beginner workouts don’t make you sweat and don’t get you out of breath, then you will not see too much of a difference.
Private Member |
Ok awesome thank you for your feedback!
Private Member |
Just a quick question I was wondering where I can find a gallery or something with some testimonials? I would love to see other peoples progress and success. Thank you!
Private Member |
Hello Zuzka! I am loving the difficulty of your workouts. I went ahead and started with the regular schedule and they are definitely challenging. Just did the Thursday workout and you were stressing form at the end. I wanted to ask for your advice on if I should pause when there are a number of reps and go at my best pace and really focus on the form. I am having a hard time keeping up and keeping good form with you. Do you think this is a good idea so I can improve my form but still do as many reps?
Thanks!
Madeline