It's all too often that I meet with or speak to women that are interested in starting to work out and get their diets in order. In many cases, they don't want to go to the gym until they have had some time to get a little more comfortable with the idea of working out in general, let alone in front of other people.
As a side note, it is a common misconception for women (including me) to think that everyone is going to be paying attention to you if you just start at the gym or that you are going to look silly or not know what to do and nothing is further from the truth! The vast majority of people go into the gym to get their workout done and get out as quickly as possible! There are instructors at most gyms that will take time to show you how to use each and every machine in the gym as well as come up with suggestions on where you should start. Further, many gyms offer at least one complimentary personal training session so be sure to ask about that!
This said, I decided to challenge myself to come up with a quick but effective routine that not only newbies could use but anyone could incorporate to help get the blood flowing in the morning, to pep up your midday or a patch to use between gym days if you're feeling like you need a little something extra!
Here goes:
- 25 jumping jacks
- 25 air squats with lateral raises
- 25 jumping jacks
- 25 standing rear leg lifts with push ups against the wall
- 25 jumping jacks
- 25 lunges with bicep curls
- 25 jumping jacks
- 25 single leg bridges
- 25 jumping jacks
- 25 v crunches
- 25 jumping jacks
- 25 second plank
- 25 jumping jacks
- 25 push ups
- 25 jumping jacks
This will work the majority of your muscle groups and can be modified to work best for your fitness level. Add wrist weights, ankle weights, a weighted vest, etc to increase resistance and make the circuit more challenging. If you are just starting out, do it without weights until it gets easy enough and then add some weights a little at a time.
If you are unsure how to do any of these exercises, then look them up on Google as they are all very common! Make sure you challenge yourself! You don't even have to go buy weights, inevitably you have something in your house that you can use in lieu of weights - canned foods, children's toys, work boots or heavy shoes, etc!
Don't forget to stay hydrated!!!
As with any exercise program, be sure to speak with your doctor first to ensure that you are healthy enough for an exercise routine. The goal is to get you moving and get you healthy, not injure you!
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