Total Body Strength for Beginners- Exercises for your body- Exercise

Total Body Strength for Beginners
1. See your doctor before you begin any exercise program 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, using no weights or light weights 4. Stretch after each exercise Do this workout 1-2 non-consecutive days a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.
Floor Squat (A) Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). (B) 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.
	*Wall Push Up* *(A)* Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders. *(B)* Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.
*Assisted Lunge* *(A)* Stand in split stance, feet about 3 feet apart, holding onto a chair for balance. *(B)* Keeping torso straight, bend both knees and lower body towards the floor. Make sure your body goes straight down (i.e. don't allow front knee to bend over the toe--you should look down and see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs.
	*Rear Delt with Good Mornings* *(A)* Bend at the waist, hands resting on ball or chair for support (if need), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright.
*Ball Deadlifts* *(A)* Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. *(B)* 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.
	*Bicep Curl with Lateral Raise* Stand with fit hip-width apart holding light dumbbells in front of thighs, palms out. *(A)* Bend elbows and bring weights towards the shoulders (without swinging). *(B)* Lower back down, turn palms until they face each other and *(C)* lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.
*Tricep Press* *(A)* Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows next to ears, arms straight. *(B)* 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.