Making a sport is a decision that changes your life for the better. The beginning is the hardest. But what do you do if you have no physical condition at all, you are not satisfied with what you look like and don’t want anyone to see?
Walking in the gym is excluded because it takes extra time. The solution: you can move home. It’s simple, below I’ll give you an example of a beginner’s full-body workout.
How do you start to change?
To change your life, the most important thing is to make the decision. If you have not done any kind of movement before, it will not be easy. But you have to want to change your life and not give up. My point is not to set up at the beginning another goal than to create a routine.
That must be thinking about the movement as well. You do that for yourself, first of all for your health. Believe me, the results will surely appear. The first purpose, then, is to get used to the change.
My opinion is that you can start with 3 days a week, and in time you will increase physical strength, and after a month say, you can do 5 days a week, but. it is important to respect this program, to turn it into a routine.
Listen to your body, it will always send you signals.
Once you’ve decided, you’re getting started, the internet it’s full of exercises and complete training from which you can choose. Try them and see what you like. My advice is to make a variety of programs for as many groups as possible. You have to get used to your whole body with the movement
But do not overdo it. Take it easy. It’s important not to get demoted. You’re not in competition with anyone, just yourself. It’s important to listen to your body. Yes, you have to force your limits, feel the muscles work but when you can’t anymore, you stop. You can hurt yourself. You can do more harm than good.
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10 Exercises for the full-body workout.
Here is an example, for someone who has not done sports in his life, he has no physical condition and he does not know where to start sports at home. It takes about 10-15 minutes, depending on how fast you perform. You only need two hand weights for some exercises. There’s no problem if you do not have any. You can use two bottles of 0.5 L filled with water until you get some.
1) Arms Exercises.
For this exercise you need weights.
How to do it
- Extends the legs to the shoulders. Keep your back and shoulders straight.
- Cross the arms forward, down as you inspire, then lift them sideways as you exhale and pull as far back until you feel the shoulder blades touching.
- Lower the arms on inspiration, crossing them in reverse.
You can start with 2 series of 15 reps, with a pause of 20 seconds between them.
2) Arms, chest, and thighs.
How to do it
- With your feet slightly distant and weights in your hands, bend your knees as if you were sitting and inspire.
- Make sure your back is straight and push the bottom back. You must feel the muscles of your feet strained.
- Cross the arms on the chest. This is the starting position.
- Raise and straighten yourself, straightening your buttocks and leg muscles while lifting your arms to the side (waving) and exhaling.
Likewise, 2 sets of 15 reps.
3) Thighs and balance.
How to do it
- Stand up with your hands in your hip.
- Raise the left leg as far as possible and keep the position a little and then lower it.
Repeat 15 times than the same way with the other leg.
4) Abs and legs.
How to do it
- Lay down on your back with your arms stretched out near your body and your legs stretched out.
- Raise the torso slightly, about 30 degrees, without putting your chin in your chest, to strain your abdomen.
- The chin must be slightly raised. The arms strained and stretched forward.
- From this position, you will be doing scissors with your legs.
- I mean you raise your left leg strained, as much as you can, then lower it while lifting the right leg.
- Be careful not to bend your leg from your knee.
Repeat 15 times as fast as you can.
5) Thighs.
How to do it
- Put your knees with your hands on the floor.
- Pick up the left leg in the sideways, as it is, with the knee bent at 90 degrees, as long as you can and try to keep the position for a few seconds.
- Then lower it without touching the floor and repeat 15 times.
- Then you do the same with your right foot.
6) Bottom.
How to do it
- Lay on your back with your arms around your body and your palms attached to the floor. You will rest in them.
- Bend the knees in such a way as to bring the heels as close as possible to the bottom. The feet are glued to the floor and slightly removed.
- Stay with the soles on the floor and bring your knees to close until you stick them. This is the starting position.
- From this position, lift your bottom as far as you can and keep your position for a few seconds, tightening your abdomen and bottom.
Lower the bottom and repeats 15 times.
7) Abdomen and previous leg muscles.
How to do it
- Lay on your back.
- Raise the legs to an angle of 90 degrees to the body.
- From this position, try to get up and touch the toes of your feet with your hands.
- Be careful not to put your chin in your chest but keep it as high as you can.
- Then leave your body on your back but without touching the floor, your feet stay in the same position, and repeat 15 times.
8) Thighs and buttocks.
How to do it
- Kneel back, bent, with palm rest.
- From this position, raise the left leg as far back, with the tip stretched out towards the ceiling.
- Then you return to the original position without touching the floor with the knee and repeat 15 times.
Then change and make 15 times with the right. Perform the exercise as fast as you can.
9) Abdomen.
How to do it
- Lay back on your back with your arms around your body.
- Raise your legs 90 degrees to the body, with your knees bent the same at 90 degrees.
- With the arms stretched forward, raise the trunk as high trying to get with the chest to the feet.
- Do not forget, your chin raised, not in your chest.
Repeat 15 times.
10) Waist.
How to do it
Here you need the weights again.
- Stand up with your weight in your right hand.
- Take a step forward with your left foot.
- Stay with him like this, slightly bent, and support your left hand on the thigh. The right hand, with the weight, let it hang down.
- The back should be straight even if you’re bent, chin forward, inspire.
- As you exhale, raise the right arm, the one with the weight, bending the elbow. Pull the elbow and shoulder as far back as possible, rotating the trunk to the right.
- If you pull a lot of your shoulder as you push the elbow, you will see that the rotation movement of the waist is natural. Then you come back.
- Do the exercise as fast as you can.
Two series of 15 reps. Place your right foot forward and repeat the move with your left arm.
Last Thoughts:
One of my favorite things about full-body workouts is that they require no equipment. I can get in a workout at any time, just by doing push-ups, squats, and other bodyweight exercises.
Home full-body workout routines should incorporate a variety of exercises and training systems. A combination of cardio, strength training, and flexibility will provide the most benefit from training.
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