Fitness Level : Beginner
Times Per Week: 3 – 5 Times / MONDAY + WEDNESDAY + FRIDAY
Period: 4- 8 Weeks
How Long: 1o Minutes
Where: Home, Gym, Outdoors
Equipment: Timer (optional)
Make it more harder: Instead of 30 seconds, make it 60 seconds.
REPEAT 4 TIMES
REPEAT 4 TIMES PUSHUPS 30 SECS
JUMPING JACKS 30 SECS
SQUATS 30 SECS
LUNGES 30 SECS
REST 30 - 60 SECS
When beginning an exercise routine, there are some important things to keep in mind. The most important thing is to try to avoid injury. Working out too hard or too much can put a strain on your body, and discourage you from continuing the program.
The first step to in avoiding injury would be to warm up. Your warm up should be at least ten to fifteen minutes, or untill your body feels warm, but not exhausted. Warming up can be done by walking on treadmill, jumping jacks or a light jog.
If you do feel exhausted by any of your warm ups, you are exerting yourself too much and should stop.
My second step would be to know your limits. If your heart is beating too fast, or you can’t talk, you are pushing yourself too hard. There’s a reason why exercise programs are four to eight weeks long, because it takes time to see results!
You have to be patient. This program is called fitter in 7 Days because we are trying to get your body adapted to a new level of fitness. You have to let your body adapt to it! Remember, no one becomes an athlete in one day, no one.
The third step would be to stretch after a workout. You muscles haven’t been in use for some time, so they will be shocked and will need to be relaxed and elongated. This will minimize the discomfort that you feel after your first couple of workouts.
Questions To Consider When Starting A New Workout Program
1. Are you comfortable in your workout clothes? Read this: 4 Things To Consider When Buying Workout Clothes.
2. Have you planned a workout schedule for the full month? Remember, it takes 3 weeks for a habit to form.
3. Do you have the discipline to do it? It’s great to have motivation, but discipline is what makes the changes occur.
If you answered no to any of these questions, you might need to re-evaluate what is important to you.