Top 10 Exercises for Beginners

1. STEP-UPS

This exercise blasts your glutes, hamstrings, quads, and calves. AND IS USED BY ALMOST EVERY PROFESSIONAL ATHLETE IN THERE STRENGTH TRAINING ROUTINES.

To perform the Step-up:

Start with your bodyweight and step up onto a weight bench with one leg. Lower yourself with the same leg. Switch legs and repeat for a total of 3 sets of 10 reps.

2. Push-ups

Push-ups is a stable in the military and a go to upper body workout. This beginner friendly exercise is simple to do and can easily be incorporated into a circuit workout for cardio.

To perform the Push-up:

Make sure you squeeze your core while doing a push-up. and when lowering your body to the ground, squeeze your upper back together. You can also change it up with different hand positions (hands together work your triceps more and wide hand position works more of your chest) And don't forget, you can add a weighted vest for more resistance.

3. Bodyweight Squats

Squats is the king of exercise they say, but you don't have to use weight to make this exercise effective.

If your a true beginner your bodyweight is all you need to start, and as you progress you can work on your lower body endurance.

To perform the Bodyweight Squat:

Start with your feet straight ahead, slightly farther then shoulder length apart. Extend your arms forward, and begin to decend down like you are sitting on a chair. Go as deep as you can go.

Do 3 sets of 15 reps

4. Planks

Planks are one of the best core workouts you can do, and it's also beginner friendly.

To perform the Plank:

Start in push-up position. Then lower yourself onto your forearms and keep your body tight and squeeze.

5. Bench Dips

Bench dips are a great exercise for your triceps (The back of your arms) and chest.

The only problem is that is takes an considerable amount of upper body strength to get started.

That's where bench dips come in. It's an easier way to blast those triceps and get bigger arms.

To perform the Bench Dips:

Sit in front of a bench with another bench in front of you, ready to put your feet up. Once you put your feet up, move your hands onto the bench behind you, and press up with your core tight.

6. Wall Push-Ups

If you cannot do a regular push-up, then that's where wall push-ups come in, with this super beginner friendly and senior citizen workout.

To perform Wall Push-Ups:

Stand in front of a wall and extend your arms out with your hands placed on the wall. Do a push-up against the wall bringing your head to the wall. Squeeze your upper back on the way down.

3 Sets of 15 reps

7. Knee Push-ups

If push-ups are too hard and wall push-ups are too easy, this is where knee push-ups come in.

Preform a standard push-up on your knee.

8. Lunges

This is probably the hardest of the beginner exercises, but your have to challenge yourself sometime, and your still doing it with just your body weight.

Lunges work your quads, glutes, and hamstrings.

To perform a Lunge:

Start with feet shoulder width apart. Step out in front of you and down and then lift yourself up.

Do 3 Sets of 10 Reps

9. TRX Rows

This is a great exercise for your core/upper back and its easy to do. Plus, it's very affordable to set one on on your door frame.

To perform a TRX Row:

Grab the handles with both hands. Start with feet shoulder width apart. With a tight grip, fall back and don't let yourself fall. In this position, pull your body forward with the handles towards your biceps.

Do 3 Sets of 12 Reps

10. Walking

This is the basic of all basics walking but it shouldn't be underestimated when it comes to weight loss.

The low intensity of walking doesn't effect your stress hormone cortisol like high intensity running does.

When your cortisol levels are high, you are going to be storing body fat in your mid section and trouble areas.

Try walking instead everyday for 30 minutes to start.

Sample Circuit:

• • Bodyweight Squats - 20 Reps
• • Wall Push-Ups - 15 Reps
• • Plank - 30 Seconds
• • TRX Rows - 10 Reps
• • Jumping Jacks - 20 Reps

Do each exercise one after another, with no rest in between, and do a total of 3-5 Circuits.