Work it Out Beginners

You can follow it, modify it, love it, hate it. Your decision. It’s meant to keep you on track with a healthy habit and not necessarily to lose weight. So if you want to go on the journey with me of learning a healthy exercising habit and conquering the struggle of lack of motivation to get fit, then join on in. Remember, these start out quick and simple and eventually they will progress into a bit of a challenging dedication.

Also note that I’m not a registered health person of any kind and this is simple stuff that we all remember from gym class or participating in sports. Also most of the irregular work outs have links attached to them to give you an idea of what that exercise looks like.

DAY 1

  • 10 min jog
  • 15 sit ups
  • 5 crunches
  • 5 leg raises
  • 10 secs plank
  • 3 push ups
  • 15 sit ups
  • 10 regular squats
  • 5 chair dips
  • 10 sec plank
  • 3 push ups
  • 30 squats

DAY 2

  • 10 minute jog
  • 20 Sit ups
  • 8 Crunches
  • 8 Leg Raises
  • 12 sec Plank
  • 4 Push ups
  • 12 Crunches
  • 12 Prisoner squats (it’s when you put your hand behind your head like you’re getting arrested and pop right up after you’ve squatted. I learned this today so don’t feel silly if you didn’t know)
  • 6 Chair Dips
  • 15 secs Plank
  • 4 Push ups
  • 50 Squats (Can be done altogether if you live that extreme life. If you’re a bit intimidated like I was, then two sets of 25 is your calling. You got this!)

DAY 3

Day 4- REST

Days 1-3 have kicked our butts, so we rest today (I mean I don’t know about you, but I can’t feel my legs anymore). But don’t take that as a time to be a couch potato. Go for walks or maybe even a leisurely bike ride! Maybe play with your dogs and kids if you got them! Just try to get your regular 10,000 steps in for the day that you hear every good doctor and infomercial recommend. Because let’s be real thats how those 100+ people have stayed alive this whole time. They swear by their morning walks. I mean I can vouch, my grandpa is 93 year old and still takes his walk around the block, so why can’t you?

Day 5

  • 10 minute jog
  • 20 squats
  • 30 sit ups
  • 12 crunches
  • 12 leg raises
  • 20 sec plank
  • 5 push ups
  • 14 sit ups
  • 14 wide squats
  • 7 chair dips
  • 25 sec plank
  • 5 push ups
  • 40 squats

Day 6 – INTENSE CHOICE!

Okay guys so this is an intense choice today. That means you pick something that will get you moving for longer than just the 60 minutes of activity your suppose to get. For me, this day will be going hiking all day. For others it could be spending the day at the pool, lake, ocean, river (and actually swimming). Or maybe going for a nice long run, jumping into a zumba class or dance class. Something fun and out in the community if you can. It’s a great opportunity to feel your most fit and to meet some new people!

Day 7

So good job on day 8! Sincr it was so intense we are free from the jog and just focusing on strength today

30 squats
35 sit ups
15 crunches
15 leg raises
25 sec plank
6 box push ups
15 sit ups
15 squats
8 chair dips
30 sec plank
6 push ups
30 squats

Day 8

We have some new things going today, but don’t be scared!

Day 9 -REST!

Day 10

  • 12 minute jog
  • 45 sit ups
  • 30 crunches
  • 30 leg raises
  • 35 sec plank
  • 8 Wall push ups
  • 15 leg raises
  • 15 prisoner squats
  • 8 chair dips
  • 40 sec plank
  • 7 push ups
  • 50 squats ( 2 sets of 25)

Day 11 

VIDEO AVAILABLE FOR THIS DAY. JUST CLICK DAY 11 !! Okay guys don’t start getting nervous on me now. I know the lists are getting longer and more intimidating but I promise it’s worth it and I promise it’s not that bad. Hold on tight because we’re doing great. Another rest day soon I promise!
  • 15 minute jog
  • 20 squats
  • 50 sit ups (2 sets of 25)
  • 50 crunches (2 sets of 25)
  • 30 Leg raises ( 2 sets of 15)
  • 38 Sec Plank
  • 4 wall push ups (yes push ups against the wall)
  • 4 push ups
  • 15 crunches
  • 15 squats
  • 8 chair dips
  • 45 sec plank
  • 8 push ups
  • 25 squats

Day 12

Day 13 – REST

Day 14 

  • 15 minute run
  • 30 sit ups
  • 30 crunches
  • 20 leg raises
  • 50 secs plank
  • 20 squats
  • 5 box push ups
  • 5 push ups
  • 15 cobras
  • 10 wide squats
  • 10 squats
  • 8 chair dips
  • 55 secs plank
  • 9 push ups
  • 30 sit ups
  • 45 crunches
  • 20 leg raises
  • 20 squats

Day 15

  • 15 minute jog
  • 35 sit ups
  • 60 crunches ( 2 sets of 30)
  • 22 leg raises
  • 55 secs plank
  • 25 squats
  • 6 wall push ups
  • 6 push ups
  • 15 cobras
  • 15 sit ups
  • 12 wide squats
  • 12 jump squats
  • 9 chair dips
  • 60 sec plank ( YOU CAN DO THIS!)
  • 11 push ups
  • 30 sit ups
  • 25 crunches
  • 20 leg raises
  • 25 squats

Day 16

  • 15 minute jog
  • 35 sit ups
  • 45 crunches
  • 22 leg raises
  • 60 secs plank
  • 10 push ups
  • 20 sit ups
  • 10 squats
  • 60 sec plank
  • 12 push ups
  • 35 sit ups
  • 45 crunches
  • 20 leg raises
  • 50 squats

Day 17  – INTENSE CHOICE

Day 18 – DONE! Now that you’ve finished getting into the habit of getting your butt off the couch and doing something, move on ahead to the next program. You’ve already got the habit, now get to the real stuff!

 

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