Total Body Strength for Beginners
The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs.
1. See your doctor before you begin
any exercise program if you have any injuries, illnesses or other
conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place,
etc.)
3. Perform each exercise for 10-16 repetitions,
resting when you need to
4. Start with light weights (or no weight) until you've mastered
each exercise.
5. If this is too easy or you're ready to progress, try Total
Body Strength 2 or Total
Body Strength 3, which contain more difficult exercises.
Do this workout 1-3 non-consecutive days a week,
taking at least one day of rest between workouts. For best weight
loss results, combine this workout with regular
cardio and a healthy, low-calorie diet. Click on pictures for
more detailed view.
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Floor Squat
Stand
with feet wider than shoulders and place hands on the floor, ball or a chair
(depending on flexibility). Bend knees and, keeping weight in the
heels, lower butt until it's parallel to floor (or as low as you can). Keep
abs in and make sure you can see your toes.
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Wall Push Up
Stand a few feet away from a wall or a high stair railing (as
shown) and place hands on wall or rail wider than shoulders. Pull the abs in and,
keeping back straight, bend elbows and lower body towards the wall/rail until
elbows are at 90 degree angles. |
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Assisted Lunge
Stand in split stance, feet about 3 feet
apart using a chair or rail for
balance. Keeping torso straight, bend knees and lower body
towards the floor without allowing front knee to bend over the toe (you should
see the tip of your shoe). Push through the heel to come back
up. Repeat for all reps and switch legs.
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Rear Delt with Good Mornings
Bend at the waist keeping the back flat (or slightly arched) until the
torso is parallel to the floor, arms straight down. Raise arms out to the sides to
shoulder level like an airplane,
palms facing down and squeeze the shoulder blades together. Lower the
arms, stand and repeat. Hold weights for added intensity.
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Ball Deadlifts
Stand in front of ball, bend knees slightly and tip from the hips to
lower your torso towards ball. Grab the ball and keeping back flat
and abs in, roll the ball up the legs straightening the torso and
squeezing butt until standing. Do NOT round the back or change the
angle of the knees. All movement begins at the hips and everything
else should stay in place.
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Bicep Curl with Lateral Raise
Stand with feet hip-width apart holding light dumbbells in front of
thighs, palms out. Bend elbows and bring weights towards the
shoulders (without swinging). Lower back down, turn palms until
they face each other and lift straight out to the sides stopping at
shoulder level and keeping elbows slightly bent. Lower and repeat. |
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Tricep Press
Sit on a ball or chair and hold a light-medium dumbbell in both
hands with arms extended overhead, elbows next
to ears, arms straight. Bend elbows and slowly lower weight behind
you until elbows are at 90 degrees--keep the elbows in and right next to
ears. Contract triceps and straighten elbows to beginning.
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Crunches
Lie on your
back with your hands crossed across your chest or supporting the head,
knees bent. Contract abs to lift shoulders off the floor,
bringing rib
cage towards the pelvis. Hold for two counts, then
lower slowly to the starting position. Repeat.
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Oblique Crossover Crunches
Lie on your back and cross right foot over left knee. Lift shoulder blades off the floor and curl
left shoulder towards right knee, contracting the right side of
waist. Lower and repeat on the same side before
switching sides.
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