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Workout one
beginner home workout

As with any exercise program, you must first check with your physician to make sure it's ok for you to start exercising.

Before we proceed, I suggest you read the following important exercise points.

1) Easy does it at first

Start with the beginner program until you get used to the movements.

2) Do the exercise correctly to avoid injury

Always ensure that you do the exercise correclty. Proper form will maximize the benefits of each exercise and will decrease the chance of injury

3) Make yourself comfortable.

Some of the exercises will be done on the floor. You will probably want to do them on an exercise mat. If you don't have a mat, a carpeted floor or large, folded towel may work just as well. But if you experience pain or discomfort when performing an exercise, stop immediately. If the pain persists, see your physician

4) Keep you movements tight, controlled and fluid

Don't swing your way through an exercise. Always keep the movement under control and never speed through an exercise.

5) Always do a proper warm up

Try and get into the habit of warming up before your exercise sessions. Warming up can consist of an aerobic activity such as riding the stationary bike, stair climber, elliptical trainer, or any other multitude of aerobic activities.

Follow this up with a period of stretching. I usually ride the stationary bike for about 5 to 10 minutes before all workouts. This gets my body warmed up and helps with the joints.

6) Breathing

It is very important that you breath correctly when doing your weight lifting exercises. Keep these basic rules of breathing in mind when performing your exercises:

- Never hold your breath during the repetition

- Breath in when your muscles are elongating and breath out when they are contracting

- Try and keep your mouth open while performing your weight lifting exercises. By breathing through your mouth you equalize the pressure in your chest.

7) Measure your progress

It's a good idea to measure your hips, thighs, chest, buttocks, and arms every couple of weeks. Be sure to measure the same spot everytime. It's a good idea to use a quality exercise journal that will help you keep track of your exercise repetitions and timing.

This way you know what's working and what's not. You might want to keep track on your weight but don't put too much thought into the scale because it can be very misleading. For example, what if you lost one pound of body weight but gained two pounds of water? The scale would tell you that you gained one pound of body weight. not an accurate picture.

A more accurate measure is via body composition. I suggest you get yourself a cheap pair of body fat calipers and learn how to use it. You can buy a pair for about $21.00. Simple take three measurements on the abdomen in the privacy of your own room and presto, you have a pretty good idea of your body fat percentage. If you can't find a pair, you can buy a pair at body trends. Just click on the image below.

8) Be consistent

To get the fastest results in the shortest period of time, be consistent with the exercises. I'm not going to lie to you,
it's hard work but if you're consistent with your exercise program, you will build the body of your dreams.

9) Drink enough water

You should be drinking at least 8 to 12 cups of water per day. Water is essential for good health and exercising.

10) Get enough rest

Always ensure that you get quality rest. It is during rest that your body actually builds and shapes, not during
exercise. Try and get a good nights sleep, everynight.

Alright, let's get going with the first program.

1 month beginners program - Workout one

This exercise program should be done for the first two weeks on Monday, Wednesday, and Friday.

Exercise one

Leg extensions

Muscles worked: Quadricep (Front thighs)

Supporting your trunk with your arms, sit on the floor with one leg extended, the knee slightly bent and foot flexed. Bend your opposite leg and place your foot flat on the floor.

Keeping your knee slightly bent and your foot flexed, lift your leg in a slow and controlled movement until your knee
reaches the height of the knee of your bent leg. Return to the starting position. Repeat with the other leg when the set is completed.

For this exercise do 2 sets of 10 repetitions.

Remember that a repetition consists of a series of muscle contractions with a weight or movement such as one push up. A series of repetitions is called a set. For example, 10 repetitions of push ups is considered one set.

Points to remember:

Keep the working leg slightly bent throughout the motion. Maintain proper upper body position throughout the exercise. Don't arch or lean back too much. Remember to use your tigh muscles and not a swinging motion to lift your leg.

Exercise two

Leg curls

Muscles worked - Hamstring (Back of thighs)

Standing facing a wall with your hands on the wall for balance, and your feet approximately 12 to 15 inches from the wall. Slowly bend one leg at the knee, raising the heel toward your buttocks in a slow controlled manner until your lower leg is parallel to the floor. Do one set and then repeat with the opposite leg.

For this exercise do 2 sets of 10 repetitions.

Points to remember:

As you do this exercise, concetrate on your hamstring muscles, tightening them as you raise your heel toward your buttocks. Keep the knee of the support leg slightly flexed. Remember to use your hamstrings and not your momentum to perform this exercise.

Exercise three

Side lying straight leg raises

Muscles worked - Gluteals (buttocks), abductors (outer thighs)

Lie on your side with your legs together, supporting your head with one arm and balancing yourself with the other.
Keeping your upper leg rotated in, and your foot flexed, raise the top leg in a slow, controlled motion approximately
10 to 12 inches off the floor without moving your torso. Return to starting position. Do one set, then repeat with the
opposite leg.

For this exercise do 1 set of 10 repetitions

Points to remember:

Keep you upper leg rotated downward. Keep your upper body stable. The motion should be slow and controlled.

Exercise four

Push outs from wall

Muscles worked - Triceps (back of arm), chest

Keeping your body erect, stand about one to two feet away from a wall. Place your hands on the wall about shoulder width apart. slowly let your upper body come forward toward the wall. Don't allow your body to bend as it comes forward; keep it straight. Once your upper body has come forward, push out/away so that is moves away from the wall until the arms and elbows are fully extended and locked out.

For this exercise do 2 sets of 10 repetitions

Points to remember:

Don't space your legs too far out from the wall as this will make the exercise very difficult. Keep the exercise movement slow and controlled.

1 month beginners program - Workout two

This exercise program should be done for the last two weeks.

Exercise one

Inner leg raises

Muscles worked: Adductors (inner thighs)

Lie on your side, supporting your head with your arm, and your upper body with your opposite hand. Bend your top leg and place it in front of your other leg so your foot is flat on the floor and your bottom leg is straight with the knee
slightly bent and the foot flexed.

Raise your bottom leg as high as possible without moving the rest of your body. Return to the starting position without touching your foot on the floor. Do one set, then repeat with your other leg.

For this exercise do 2 sets of 10 repetitions.

Remember that a repetition consists of a series of muscle contractions with a weight or movement such as one push up. A series of repetitions is called a set. For example, 10 repetitions of push ups is considered one set.

Points to remember:

Keep your upper body still. Keep your inner thigh facing the ceiling. Perform the exercise in a slow and controlled manner.

Exercise two

Prone single leg lifts

Muscles worked: Hamstrings (back of thighs), Gluteals (buttocks)

Lie flat on your stomach with your legs extended and your hands folded in front of you, with your forehead resting on
your hands. Keeping your leg extended, your foot flexed, and your knee slightly bent, raise one leg in a slow controlled motion until your feel tightness in the muscles of your buttocks. Return to the starting position. Complete one set, then repeat with the other leg.

For this exercise do 2 sets of 10 reptitions.

Points to remember:

Don't raise your leg so high that you feel pain in your lower back. Squeeze your buttocks as you raise your leg. Keep
the movement slow and under control.

Exercise three

Leg extensions

Muscles worked: Quadricep (Front thighs)

Supporting your trunk with your arms, sit on the floor with one leg extended, the knee slightly bent and foot flexed. Bend your opposite leg and place your foot flat on the floor.

Keeping your knee slightly bent and your foot flexed, lift your leg in a slow and controlled movement until your knee
reaches the height of the knee of your bent leg. Return to the starting position. Repeat with the other leg when the set is completed.

For this exercise do 2 sets of 10 repetitions.

Remember that a repetition consists of a series of muscle contractions with a weight or movement such as one push up. A series of repetitions is called a set. For example, 10 repetitions of push ups is considered one set.

Exercise four

Push outs from wall

Muscles worked - Triceps (back of arm), chest

Keeping your body erect, stand about one to two feet away from a wall. Place your hands on the wall about shoulder width apart. slowly let your upper body come forward toward the wall. Don't allow your body to bend as it comes forward; keep it straight. Once your upper body has come forward, push out/away so that is moves away from the wall until the arms and elbows are fully extended and locked out.

For this exercise do 2 sets of 10 repetitions

Points to remember:

There you have it. A beginners home exercise program designed to work your overall body. Do this program for one month and if you feel you need a couple of extra weeks, by all means, continue. If on the other hand you are satisfied with the results and want to contiune to the intermediate home exercise program, click here.

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