3 Exercises for the Complete Beginner

Everybody can get off their couch and start exercising but not everybody knows this. Many beginners who have no experience working out may feel intimidated or overwhelmed by the complicated movements they see online.

But the truth about exercising is that as long as you can move, you can exercise and start getting healthy. Of course, mindless movement can be a waste of time but as long you are applying progression and consistency, you will reach your goals.

Here are 3 simple foundational moves you can do at home if you’re a complete beginner:

Plank Shoulder Taps. This exercise which targets the shoulders, scapula and core is one of the best ways to develop stable shoulder joints. Perform 3 sets of 10 to 20 total taps. Click here for the movement demo.

Points of performance
– Keep shoulder blades pushed towards the sky while keeping the core braced.
– Lift one hand off the floor to touch the opposite shoulder.
– Minimize the swaying of the hips by bracing your core and legs.

Snow Angels. This exercise targets the entire back muscles for good posture. By lying face down on the floor, you can train the the back muscles extend up and contract. Proper extension protects and stabilizes the spine when bending down to lift heavy object and the Snow Angel is a good way to develop a strong extension. Perform 3 sets of 10 to 15 reps. Click here for the movement demo.

Points of performance
– Keep chest up and away from the floor to achieve back extension.
– Swoop your towards your head then to your hips in a straight line to provide resistance. The farther away the hands are from the body, the greater the resistance.

Bent Hollow Hold. This exercise builds strength and endurance in core (front of torso). Almost all movements like running, twisting, squatting and lunging activate the core muscles. The efficiency and safety of how you move will depend greatly on how much you can brace your core. The Bent Hollow Hold will teach you just that, so it’s important to start with this exercise. Perform 3 sets of 10 to 30 seconds. Click here for the movement demo.

Points of performance
– Keep chin tucked, shoulders tucked in and chest up.
– Tuck in both legs, knees pointing to the sky.
– Put all the weight on your core and only the lower back touches the floor.

Here’s an overview of the entire workout:
A. Plank Shoulder Taps
3 sets of 10 to 20 total reps
Rest 1 to 3 minutes

B. Snow Angels
3 sets of 10 to 15 reps
Rest 1 to 3 minutes

C. Bent Hollow Hold
3 sets of 10 to 30 seconds
Rest 1 to 3 minutes

Give this workout a try! All you need is a space at home. It will only last for about 30 minutes but you’ll immediately feel stronger and quicker on the days to come.

Questions? Feel free to reach out. Also, slots for my online coaching in March are now available.

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