Easy Workouts For Beginners

A easy workout can really kick start your day and make you feel great. You can always find workouts that are pretty easy. In this article I am going to go through a easy workout. Keep in mind that this workout is not meant for advanced trainers looking for serious muscle growth. They are designed to improve your health and help lose some weight. Make sure that you drink plenty of water and eat a healthy meal with protein, slow digestive carbs, and veggies after the workout. Without a proper diet it will be hard lose weight and build muscle.

Cardio and Lower Body

Your cardio workout should consist of a half-hour daily walk, which is pretty easy. An effective alternative to going outside is walking up and down a building staircase. This is great for a healthy heart, as well as maintaining leg muscles. Try to increase your workout intensity on a weekly basis. Set reasonable goals and gradually increase your distances. Try to switch up your cardio sessions. For example, one day you may walk for half an hour and the next day you can walk up stair cases.

Upper Body

After your cardio workout, begin your upper body workout with a few easy exercises. Do these exercises 3 times a week.

Regular Pushups 

Regular pushups will workout your chest area and triceps. Aim for 3 sets of 10 to 15 repetitions and gradually increase the repetitions over time. When pushups become too easy, you can increase the workout difficulty by elevating your feet on a chair to increase resistance. Increasing resistance is key if you want to build muscle or lose weight. 

To do a proper pushup place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder width apart. Next, lower yourself to the floor and stop yourself at 90 degrees. Then you push yourself away from the floor. Make sure you don’t lock your elbows, and keep your back straight.

Close Grip Pushups 

Close grip pushups mostly work the tricep muscles and the inner chest. Complete 3 sets of 10 to 15 repetitions, and gradually increase the repetitions as the movement becomes easy to do. Use the same starting position as the regular pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, this puts more stress on your triceps and inner chest. Close grip pushups also require more balance. At first, close grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly. 

Wide Grip Pushups 

Wide grip pushups will work your chest, back muscles, and rear shoulders. Carry out the same sets and reps as the two previous exercises. Use the same starting position as the regular pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. Wide grip pushups are not as easy as the other exercises, so you will get tired more quickly than with other pushups. 

The above pushup variations will help make sure your upper body stays healthy and looking great. For an additional workout, try these easy exercises. All you will need are either 15 or 30 pound dumbbells. You can find a great set of dumbbells at Bowflex called Bowflex SelectTech 552 Dumbbells, in my opinion they are the best dumbbells around.  

Chest 

In order to workout the pectorals, lie on a bed or any flat surface with your stomach facing up and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Try to complete eight sets of 8 to 12 repetitions. When you are performing the exercise make sure to keep your elbows slightly bent, don’t lock your elbows.  

Legs 

These exercises will build up muscles in the thigh and buttocks. First, have your legs at hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Individual repetitions can be easy to do so try to complete a high number of reps.  Continue this exercise until you tire your leg muscles to failure. Going to failure is simply working out a muscle for as long as you can until you can't any more.

Arms 

This exercise will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Try to complete three sets of 8 to 12 repetitions.
 
Remember, this article was written for complete beginners. If the workout listed above is to easy for you, try to find a workout with a difficulty that suits your needs. If building muscle is your main focus then you should read the following article to set you on the right track. It's called Keys To Building Muscle. It goes over all the steps you need to know to build muscle.