21-Day Get In Shape Program for Beginners
If you have never trained before, the starting might be rather hard for
you. You haven`t enough skills and may be not ready to perform the
exercises all by yourself. But if you are ready to make efforts, you`ll
manage this issue.
Today we have 3-week workout plan for those, who decided to get in shape
but don`t know where to start. These exercises are not difficult. But they
are great to prepare your muscles and heart for harder workouts
later.
You should perform the exercises given below four days and after each of
them there will be the rest days ( one week in common). So, one day you
have to train and one day you`ll have a rest. During the recovery days you
should perform stretching. It will help to reduce pain in muscles and will
prevent injuries in future.
You need just light dumbbells (8 pounds) and a gym mat.
Here is a list of exercises.
Squat
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Place your feet at shoulder width apart while keeping your chest up and
your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At
the same time, bend at the knees and drive your hips back like you’re
sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive
your hips forward to return to the starting position.
Sumo Squat
Stand with your feet in a wide stance, with your toes slightly pointed
outwards – like a sumo wrestler. Hold your hands together in front of your
chest.
Keeping your back straight, lower your body towards the ground by bending
your knees.
As you reach a fully squatting position (legs are bent at a 90-degree
angle), hold the pose for 1 second before driving your feet into the floor
and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.
Walking Lunges
Holding a pair of dumbbells at your sides, stand tall with your chest up
and abdominals contracted. Begin the movement by stepping forward with the
left foot.
Drop the back right knee towards the floor and keep the left knee bent.
Drive yourself up and take a step forward with your right foot.
The left knee will go towards the floor and you’ll bend the right knee.
Continue this back and forth pattern. Be sure to keep the abdominals
braced during the entire movement.
Toe Touches
Lie flat on an exercise mat, extending your arms straight back behind
your head.
Fully extend your legs also.This is the start position.
Bend at your waist and at the same time, raise your legs and arms to meet
in a closed jackknife position. Exhale as you do this.
At this point, your legs should remain fully extended at between 35-45
degrees from the floor.
Your arms should be fully extended, parallel to your legs.
Your upper body should be raised off the floor.
Return to the start position by lowering your arms and legs back to the
floor, exhaling as you do so.
Repeat
Plank Hip Twist
Lie face down on the ground with your legs together and your arms at your
sides. Position your hands beneath your shoulders.
Tighten your core and elevate your upper body off the ground, stabilizing
yourself with your forearms. Your feet, shins, and knees will remain on
the ground.
Do not allow your hips to drop down. Hold the tension in your core for
the prescribed amount of time. Slowly release back to the starting
position.
Bicycle Crunch
Lie flat on an exercise mat on the floor keeping your lower back straight
with no arching of your spine and with your knees bent and feet flat on
the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the
floor..
Raise your knees until your thighs are at a right angle to the floor and
your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a
bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by
crunching to one side. Left elbow to right knee. Right elbow to left
knee.
After each crunch, return to the start position inhaling as you do
so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each
side.
Push-Up
Get into position by placing your hands flat on the floor, directly below
your shoulders.
Extend your legs out behind you, with only your toes and balls of your
feet touching the floor.
Hold your body up and keep your back straight by tightening your
abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your
chest is just above the ground or you feel a stretching of your chest and
shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as
you return to the starting position. Hold for a count of one.
Repeat.
One-Arm Dumbbell Row
Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the
floor, while placing your right hand on the bench in front of you for
support.
With your left hand, pick up the dumbbell with an overhand grip. The palm
of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of
your chest, keeping your upper arm close to your side. Exhale as you do
so.
At the top of the movement, hold for a count of one and squeeze your back
muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.
Donkey Kicks
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under
your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the
knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
Single-Leg Glute Bridge
Lie on an exercise mat with your knees bent so that your feet are flat on
the floor.
Raise one leg off the floor and bend your knee up towards your chest.
Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing
your hips up, raising your glutes off the mat. Continue until your hips
are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.
Perform 10-12 reps (for both sides, depending on the exercise) of each
exercise, 2 sets. Keep this program for 3 weeks.
