Home Workouts for Beginners

Home Workouts for Beginners

Indoor gyms are closed again in San Diego, but you can still get a quality workout at home, even without traditional workout equipment.
 
Here’s a quick 12-minute beginner workout that will get your heart pumping and add to your muscular endurance.
 
You will be performing 4 Supersets (2 exercises) back-to-back.
 
The workout sequence is as follows:
 
Exercise A - 30 seconds
Rest - 15 seconds
Exercise B - 30 seconds
Rest - 15 seconds
Exercise A - 30 seconds
Rest - 15 seconds
Exercise B - 30 seconds
Rest/Transition - 15 seconds
 
Set 1
Exercise A: Incline Push-Ups
  • Place your hands on the edge of a stable surface (ex., chair, table).
  • Extend your legs out until your body is in a straight line, at an angle.
  • Bend your elbows and lower your chest toward the stable surface.
  • Extend your elbows and push until your arms are straight.
 
Exercise B: Incline Mountain Climbers
  • Place your hands on the edge of a stable surface (ex., chair, table).
  • Extend your legs out until your body is in a straight line.
  • Drive your right knee forward toward your chest, with your left leg remains planted on the ground supporting your body.
  • Alternate legs, switching between driving the knees forward and planting itself on the ground.
 
Set 2
Exercise A: Standing Elbows to Knees
  • Stand up straight with hands on head, elbows pointing out to the sides
  • Drive your right knee up toward the left elbow, while engaging the core and bringing that elbow towards the knee. Keep the left leg planted on the ground.
  • Alternate legs and arms.
 
Exercise B: Step Jacks
  • Stand up straight with your arms at your sides.
  • Step to the right once, while bringing your arms together overhead.
  • Return to starting position by taking one step to the left and bringing your arms back down.
  • Step the left once, while bringing your arms together overhead.
  • Alternate.
 
Set 3
Exercise A: Squats
  • Have your feet shoulder-width apart.
  • Slowly bend your knees and push your hips back as your lower your body to the ground.
  • Lower your body as low as possible and hold.
  • Extend the legs and stand back up.
 
Exercise B: Marches
  • Stand in place with arms together and legs straight.
  • Drive your right knee up, while keeping the left leg planted on the ground.
  • Alternate.
 
Set 4
Exercise A: Reverse Lunges
  • Stand upright with legs shoulder-width apart.
  • Step backward with your right leg, landing on the ball of your right foot with the knees bent. This will cause the left leg to bend into a 90 degree angle (make sure the knees do not go past the toes).
  • Alternate.
 
Exercise B: Incline Plank Hold
  • Place your hands on the edge of a stable surface (ex., chair, table).
  • Extend your legs out until your body is in a straight line, at an angle, with arms fully extended.
  • Engage the core and hold this position.
 
Source: Kevin Santos is a San Diego-based, NASM Certified Personal Trainer
 
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