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Beginner At Home Workout

In this beginner level at home workout plan, you will focus on the large muscles that provide you stability and core strength. You won’t need an expensive gym membership, or fancy equipment. You can do the exercises based on your schedule, either all at once or separated throughout the day.

The goal is to do two to three sets involving 10 to 12 repetitions (reps) of each exercise. If you can't do that many starting out, that's okay. The goal should be to perform an exercise so that you are slightly shaky by the final rep. Every week thereafter, aim to increase the reps until you are finally able to do three sets of 12.

Here are the four exercises to launch your home workout program:

  • Push Ups: Perfect form is essential when doing a push-up. Start with a variation you can complete with good technique. Progress to the next level when you can do 10 to 12 reps without dropping you back, stopping short, or shaking unsteadily.
  • Lunges: Start by doing a set of simple back lunges which help build your buttocks and thighs. Use a wall or chair for balance if needed. When you are able to do 10 to 12 lunges on each leg without support, try the front lunge or another variation.
  • Squats: The squat works the major muscles in your lower body and helps to shape firm buttocks and thighs. Always perform a squat with your feet hip distance apart. Your hips should sink behind you as if you are sitting in a chair.
  • Planks: A plank exercise strengthens the abdominal muscles and those that support your back. Begin by holding the plank position for 15 seconds. As you get stronger, progress to 30 seconds and eventually 90 seconds.