How to Do Beginner Workouts at Home

Warm-Up

Do: Two sets of the below moves for 30 seconds each, without rest.

1. Jumping jacks
2. Body-weight squat
3. Push-up
4. Alternating front lunge

Move 1: Jumping Jack

1. Stand with your feet together and arms by your sides.
2. Jump in the air, bringing each foot about one to two feet out from the midline and arms up and overhead.
3. Jump your feet back to the start and lower your arms.

Move 2: Body-Weight Squat

1. Start with your feet a bit wider than shoulder-width apart.
2. Lower down into a squat with your thighs at or below parallel to the floor.
3. Press through your heels to return to standing.

Move 3: Push-Up

1. Start in a high plank with shoulders over wrists.
2. Keeping the elbows close to rib cage, lower your chest, body in straight line ,toward the floor.
3. Push through palms back to start.

Move 4: Alternating Front Lunge

1. Stand with your feet together. Step forward with your right foot and lower down into a lunge, keeping your torso upright. Both knees should be almost at a 90-degree angle.
2. Press through your right heel to return to start; repeat on the opposite side.

Circuit #1

Do: 20 reps of each exercise. Then repeat the same circuit for 16 reps each, then 12, and finally eight reps for a total of four sets.

1. Triceps dip
2. Alternating side lunge
3. Knee-to-elbow plank
4. Jump squat

Move 1: Triceps Dip

1. Sit on the edge of a bench with your heels on the floor. Place your hands behind you so that your fingers face forward.
2. Raise yourself up so that your elbows are straight. This is the starting position.
3. Lower yourself until your arms are at a 90-degree angle.
4. Pause for two seconds, then press back up to start.

Move 2: Alternating Side Lunge

1. Stand with your feet together.
2. Take a big step out to the right. Lean to the right and straighten your left leg. Stick your butt back and put your weight onto the heel of your right foot.
3. Press through the right heel and step back to the center
4. Repeat on the opposite side, alternating with each rep.

Move 3: Knee-to-Elbow Plank

1. Start in a forearm plank, with shoulders over elbows and core engaged.
2. Bring your left knee to your left elbow.
3. Return to start and repeat on opposite side.

Move 4: Jump Squat

1. Start with your feet a bit wider than shoulder-width apart.
2. Lower down into a squat with your thighs at or below parallel to the floor.
3. Quickly jump up, body as straight as a stick. Land in a squat and repeat.

Circuit #2

1. Set a timer to go off every minute for six minutes.
2. During each odd-numbered minute (1, 3, 5), try to complete 30 crunches.
3. During each even-numbered minute (2, 4, 6), aim to hold a plank until the timer goes off.

Move 1: Crunches

1. Lie flat on your back with your knees bent, feet flat on the mat and hands behind your head.
2. Angle your chin slightly toward your chest and curl your torso up toward your knees, while your feet, tailbone and lower back stay flat on the mat.
3. Once you’ve at the top of your range of motion, lower torso back to the mat.

Move 2: Plank

1. Start at the top of the push-up position.
2. Engage your core, make sure your shoulders are over your wrists and there’s a straight line from your shoulders to heels.