Beginner Step-by-Step workout Program and Videos

Beginner Step-by-Step

Are you looking for a Place to start with minimal equipment just at home?  Try this routine it’s quick, effective and the only equipment you need is a set of Dumbbells, an exercise ball and a chair!

STARTING place- schedule and videos

Mon: lower body circuit*
Tue: upper body circuit** and intervals (cardio that is easy 1 min; harder 1 min for 20 mins total) or 20 min walk
Wed: off/active rest
Thur:lower body
Fri: upper body and intervals or walk
Sat: steady cardio (20-40mins) walk, bike, jog, etc…
Sun: off

*Beginner Lower body Circuit lifting (buffing phase) – do the following exercises in the order listed, complete the entire list 3 times:

1. DB Squats- 15 reps
2. Calf raises – 10 reps
3. Stationary Lunges -10 reps
4. Crunches- 15 reps
5. Dead lifts- 15 reps
6. Laying side leg lifts- 15 reps
7. Abs knee ups on chair

REPEAT these 7 exercises 3 times

+ optional Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…

Here is the video:

**Beginner Upper body Circuit lifting (buffing phase) – do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do

2. Rows- Bent over holding DB’s – 10 repetitions

3. Chair dips- knees bent as many as you can do

4. Shoulder press- standing- 10 repetitions

5. Bicep curl-10 repetitions

6. Tricep extensions- 10 repetitions

7. abs knee ups on chair

8. lateral shoulder raises- 10 reps

REPEAT these 8 exercises 3 times

+INTERVALS Aerobic exercise with 6 “spurts” of harder exercise of 60sec- 20 mins of total ….walking with jogging, marching in place with jumping, riding a bike with spurts of harder resistance, etc…

Here is the VIDEO of the upper body circuit: