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blog Where To Start?

Where To Start?

By: lee probst

How do I start a new workout routine?

Have you been off your regular workout routine?

Would you like to start on the path to a healthier you?

If you answered yes, then the next logical question is "Where do I start?"

Well, friends, the answer 9 out of 10 times is to start by moving.  As they say, “a journey of 1000 steps starts with 1.”  And that is certainly true when it comes to fitness and a healthy lifestyle.   

Moving can be done very easily by taking a simple walk every day.  

Literally start there, even if you are working out already and just need more motivation or new ideas and routines to get you feeling better.   A simple 30-minute walk can start to do wonders for your overall fitness, your mind, and even your attitude. 

 

Man on treadmill
Start by walking. Treadmills or Outdoors. Either way just start!

Walking For Health

As the Mayo Clinic points out in their article Walking: Trim your waistline, improve your health. Some of the benefits of walking are: increased caloric expenditure (you will burn more calories), strengthening bones and muscles, improving mood, balance and coordination.

There are tons of studies about the benefits of walking.  With a quick Google search, you can see it has a host of benefits.  

A walk first and foremost will help you get your “State of Mind” right. 

You see, you need to have a healthy state of mind when it comes to taking on a healthy lifestyle.  By simply starting a new walking routine you start to change your mind into a productive state.  What I mean, is that the simple process of setting the task than completing it helps to set a productive tone for your day.  

What tends to happen next, is that you have a clearer head to help you handle tasks throughout the day more efficiently.  

In addition to getting your head right. You now have something you can build upon.  Just as Newton’s 1st law states “An object in motion stays in motion…”

Meaning as you move, you will tend to keep moving and continue to build on the success that walking is giving you.  

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Next Steps

After walking, the next step I suggest is to start a simple calisthenics and plyometric routine.  

Yes, that is right good old school-yard calisthenics and plyometrics.  As a reminder calisthenics is basically body weight training and plyometrics is body weight training with jumps. 

I would recommend doing this after your walk but anytime you can fit it in is ok.  

First start with some simple mobility warm up exercises.  So that routine would look something like this: 

  • Front Arm Circles - Palms facing down. Circle our arms 12 to 15 times starting small and getting larger as you go.
  • Back Arm Circles - Same as the front, except this time with palms up.
  • Straight Shoulder Shrugs - Shrug your shoulders straight up to your ears about 10 to 15 times.
  • Shoulders Rolls Front and Back - Now roll your shoulders front to back for 10 to 15 reps then back to front for 10 to 15 reps. 
  • Head Circles - Circle your head left for about 10 times slowly, then repeat to the right.
  • Repeat two times.  Then shake out your arms and upper body.    

The Recharge Routine

Now for the starter routine.  Which if you are just starting out, try this for three times a week for three weeks then start moving to more advanced exercises. 

The following is to be done as a circuit under time.  Perform each for as many reps as possible in 20 secs with a 10 second rest in between then pause for 30 seconds to 1 minute after the circuit is complete. The final rest depends on your fitness level.  

Go at a good pace but if you need to rest then take your rest and get back at it for the next set.  Shoot to complete 4 full circuits.  However, if you are brand new or have a very low fitness level just start with 2 times and then build from there.  

Ok, on to the routine.  I am going to spare you the details of the exercises as most people know these, they just don’t do them.  However, if you do not know the mechanics involved I have provided some pictures to help you. 

Jumping Jacks

Mechanics - Jump up with your legs landing open, while simultaneously swinging your arms out laterally. Then returning to the starting position.

Push Ups

Mechanics - Start in with arms extended in a prone position. With a controlled downward motion, keeping your body tight bring your body about 3 inches from the floor. Then push up as if you were pushing the ground away from you. A modified version would be from your knees.

Squats

Mechanics - Stand with your knees slightly bent and feet about shoulder-width apart. Lower your body as if you were sitting on a chair. Take a brief pause at the bottom of the movement then return to standing.

Sit Ups

Mechanics - Lying on your back with your knees bent. Engage your core and sit your body up to your knees. Then return to the starting position. A modification would be to "crunch" in as opposed to a full sit up.

Now we are missing Pull Ups here, so if you have access to a pull up bar then please incorporate them as well.  If not, no worries they can be added in later. 

This simple calisthenics routine is very basic but very effective at recharging the body.  It will also start to give you the strength and confidence to move on to harder body weight exercises.  If you keep at it, you will start seeing results in not only your strength but your attitude, and your physique will improve as well.

So what now?  Well stop reading and go out and move!

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