A Gift to Get Fit

A Gift to Get Fit

The scope of this article is to provide you with a beginner level progressive workout routine that will help you with fat loss and gain lean body muscle tone. The routine targets your whole body and you will be training with no fancy gym equipment. It is important to integrate warm-up and flexibility training in your routine. However, this article will focus only on the warm-up and exercise routine without the flexibility. Flexibility training will be discussed in future articles. Your workout days:

# Week 1 – Tuesday and Thursday
# Week 2 – Tuesday and Thursday
# Week 3 – Monday, Tuesday, Friday
# Week 4 – Monday, Tuesday, Friday
# Week 5 – Monday, Tuesday, Thursday, Friday
# Week 6 – Monday, Tuesday, Thursday, Friday

Your rest period between sets are 1 minute.

What you will need:

To use this exercise routine you will need a pair of dumbells, comfortable stretchy clothing and drinking water.

How much weight should you use:

This exercise workout contains exercises where you will be performing 12-15 reps per exercise set. Choose a weight that is
not too light, in that you can easily exceed 15 repetitions.

As an example: You can start out with 2 or 5 lbs dumbells for upper body exercises and 5 or 10 lbs dumbells for lower body
exercises.

Let’s begin by going through a short warm-up. Warming up your body will help slightly prepare your joints, connective tissues and cardio-respiratory system for your workout.

Warm-up exercises:

Jumping Jacks 2 sets x 20

Instructions:

Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

High Knee Drill 1 set x 20

Instructions:

1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Lower Body Exercises

Dumbell squats 2 sets x 12-15 reps

Instructions:

1) Grasp DB’s (dumbells) and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position – hyper extension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Dumbell Sumo Squat 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly above your feet.
5. Repeat for the required number of repetitions

Upper Body

Dumbbell Fly 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the
DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the
nipple-line.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Bench Press (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms
facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.

5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Standing Bent Over Row (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let
arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement.
4) Return to start position. Remember to keep back and head straight – hyper extension or flexion may cause injury
Dumbell curl with shoulder press 2 sets x 12-15 reps

Instructions:

1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position

Total Body

Squat Pull (one dubmbell) 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell between your legs.
2. Proceed into a squatting position until the dumbell touches the floor.
3. Stand up to the starting position and pull the dumbell with your arms as you stand.
4. You should pull until the dumbell reaches about chest level.
5. Return to the starting stationary position and repeat.

Don’t forget to finish your routine by properly and slowly stretching your muscles. If you get dizzy at any time, please stop the workout and rest for 2-3 minutes. Make sure you properly hydrate before and after your workout routine. Before starting this workout routine, please consult your doctor as he will ask you questions that will make sure your ready for a beginner exercise routine.

 

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