Ultimate Home Workouts Manual for Beginners

So you want to start working(home workout) out, but you cant or you don’t want to leave the house? well Ultimate Home Workouts Manual for Beginners is for you.

In this this article we will be discussing:

You have a couple home exercise schedules you need to attempt for a beginner. You have the space, and you even got a few hand weights and a jawline up bar. You have everything any decent home rec center needs. Presently, you’re prepared to exercise at home as a beginner. You will get fit and strong and the women, or the folks, as the case might be will be all over you and your new executioner body.

Along these lines, you begin working out and things are going truly useful for the principal week at home. You’re somewhat sore, yet you push on. You see a few outcomes after the principal week and you feel incredible. However, at that point you need to work late one day and you avoid that exercise. At that point you’re truly worn out the following day and choose to exercise the following day. Gracious, yet the following day comes and your preferred TV show is on and you let yourself know, “I’ll exercise tomorrow.” And so it goes, until you’re not turning out by any stretch of the imagination, and your free weights are gathering dust toward the edge of your cellar at home some place. So tragic.

Staying motivated is the biggest secret to getting and staying in shape as a beginner, whether you workout at home or workout at the gym as a beginner.

This is how you can stay motivated from home as a beginner:

1. Ask yourself, “Why do I want to get in shape?”

Be honest to yourself by asking this question , do want to get in shape to look good and feel good, do you want to attract the opposite sex or do you want to just keep fit and be healthy. Find out whats your reason?

2. Write down your goal as a beginner

Writing down your goal is great and a powerful way of going forward.You can always go back and look at your goal and see if you are getting closer. I know many people have motivation problems but writing down your goal will help especially if you training at home as a beginner. .

3. Keep a Training Journal and track your progress.(Important)

Write down your sets , reps , the amount of weights that you use, this is the greatest motivational tool which will make you push beyond boundaries.You can always look back to see how far you’ve come and look back to even get more motivated to reach higher in your training efforts at your home as a beginner.

4. Use a training partner from home as a beginner

If you cant do it on your own and have trouble keeping up with training schedules then a training partner is great for you.Your training partner can hold you accountable to workouts and schedules, help you be more motivated , assist you to push more reps and do more intense workouts from home at a beginner level. A side benefit to having a training partner is that it’s just much funner to workout with someone else than it is by yourself.

2. Simple 7 home workout routines for beginners .

Workout 1 from home

• Warm up
• SQUATS – do for 1 minute (keep your weight on your heels)
• STATIONARY LUNGES -15 Reps
• STILL LEG DEADLIFTS – 15 REPS
• LYING HIP LIFTS -15 Reps

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 2 from home

• Warm up
• STRAIGHT ARM PLANK AND BRING IN BOTH LEGS – 1 minute
• ARM CIRCLES – 30 seconds forward and then 3 seconds  reverse
• BENT ARM TO STRAIGHT ARM PLANK-10 reps per a arm
• TRICEPTS DIPS ON THE CHAIR – 15 Reps
• BENT ARM PLANK SQUEEZING SHOULDER BLADES –  Slowly lower your body as you squeeze your shoulder blades together and raise them as you separate

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 3 from home

• Warm up

ALL EXERCISES MUST BE PERFORMED FOR ONE MINUTE:

• JOGGING ON THE SPOT
• SKIPPING
• HIGH KNEES – Similar to jogging but you need to try and get your knees as high as possible.
• JUMPING JACKS
• SQUATS – Slower on the way down and come fast  on the way  up

*REPEAT 3 TIMES FOR A 15 MINUTE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 4 from home

• WARM UP
• STRAIGHT ARM PLANK AND BRING IN BOTH LEGS
• SIDEWAY PLANK MARCH
• BOXING – One foot forward, jab and cross for one minute, then switch the legs and repeat.
• WOOD CHOPPING – Swing an imaginary axe towards one side for 30 seconds, then repeat to the other side

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 5 from home

• Warm up
• ALL EXERCISES MUST BE PERFORMED FOR ONE MINUTE
• HOP SQUATS – When you coming up from the squat , your feet should leave the ground by an inch or two.
• LETERAL SQUAT – Step to the side and squat down with your upper body weight over your leg.
• REVERSE LUNGES – One foot steps back than lunch (bend) and vice versa.
• LUNGES- When coming up from the lunge , the back knee thrusts forward to work hip flexors.

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 6 from home

• Warm up
• BENT ARM PLANK – 1 minute
• STRAIGHT ARM PLANK AND IN BOTH LEGS – keep in that position for 30 seconds to 1 minute and increase if you can and bring both legs in while you at it and wear soxs so you will be able to bring your legs in.
• SIDE/1 – ARM PLANK – 30 seconds per a side.
• LYING LEG RAISES – Keep you lower back flat to use your abs.
• V-SIT WITH TWIST –  Lean back in a sitting position and twist back and forth. Do the same motion with your feet off the ground.

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

Workout 7 from home

• Warm up
• HOLD A SQUAT – 1 minute.
• HOLD A LUNGE WITH ARMS UP – 30 seconds per a side.
• 1 LEG FORWARD LEAN – Get your upper body as close to parallel to the ground as possible.
• SUPPERMAN/WOMEN – Lying  face down, lift  arms and legs off the matt.

*REPEAT 2 TO 3 TIMES FOR MORE INTENSE WORKOUT

*STRETCH AFTER THE WORKOUT IS DONE

OR

Here is a step-by-step 20 minute full body workout that will get your day started from home as a beginner

Ultimate Home Workouts Manual for Beginners