Beginner Body Weight Workout

If you’re reading this, then you’ve already taken the first step towards a fitter and healthier life. I understand that getting in shape can be difficult, and this is especially true when you are travelling. But just because it isn’t easy doesn’t mean it’s not possible. Far from it.

I have created the ‘Beginner Bodyweight Workout’ to make it as easy as possible for you to lose weight, build muscle and improve your health without using any equipment, or even having a gym membership.

Spending every waking minute in the gym is the old way of doing things. Still effective? Absolutely. Necessary? Not even close. Today, more and more people are starting to recognize the effectiveness of bodyweight training.

Used throughout history by everyone from athletes to soldiers, bodyweight workouts are an extremely effective way of losing body fat, getting stronger, building muscle, or achieving a mix of all those goals.

Typically, bodyweight exercises are performed in a circuit, which means you move from one exercise to the next with little rest in between. Every exercise utilizes numerous muscle groups, ramps up your heart rate, and burns a ton of calories.

In short, circuit training burns more calories than interval training, which in itself burns WAY more calories than traditional cardio. It is an awesome way to build muscle, and the most effective way of losing weight.

The ‘Beginner Bodyweight Workout’ can be performed in your house, bedroom, out at a park, in your parents’ basement, wherever. Just make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!

All you need is 3 days a week. That’s it.

If you’ve ever picked up a fitness magazine, you’ll probably be thinking that 3 days isn’t enough. That you need be training at least 5 days a week, perhaps even twice a day.

But don’t be fooled. Time and time again, research has shown that training properly 3 days a week is more than enough to make amazing changes to your physique. It’s not that training 5 days a week doesn’t work, but those routines are designed for people who have been training for several years (aka bodybuilders).

Training for 3 days with the ‘Beginner Bodyweight Workout’ will allow you to make a lot of progress if you stick with it.

Too many people jump around looking for the ‘hottest new routine’ and never make any progress. Don’t be one of them.

You will be doing the same workout every other day, which means you’ll quickly get better at the most important exercises, and you’ll easily be able to track your progress.

Training for 3 days means you will have 4 days off a week, including the weekends.

A typical week will look like this:

Monday // Workout
Tuesday // Rest
Wednesday // Workout
Thursday // Rest
Friday // Workout
Saturday // Rest
Sunday // Rest

The following weeks will all follow exactly the same schedule.

Keep in mind that you can perform these workouts at any time on a given day, making it easy to squeeze in a workout whenever you get a chance.

As long as you commit to doing 3 quick workouts a week, you’ll be well on your way to a fitter and healthier life.

“80% of success is showing up” – Woody Allen

Before we get to the good stuff, we need to talk about warming-up.

It is absolutely crucial that you spend 5-10 minutes warming-up. If you’re short on time, you should either cut your workout short or wait a day until you do both the warm-up and workout – properly.

If you skip your warm-up you are just asking for injury in the long run. A proper warm-up prepares your body for exercise and increases blood flow to and temperature of the muscles. This in turn means improved strength and power development, making your workouts more effective. Who doesn’t want that?

You can run in place, jump rope, do a few push-ups, or jog up and down your stairs. The idea isn’t to wear yourself out completely, but to get your heart rate elevated. You’ll know you’re ready when you break a sweat.

After the warm up, you can move on to the workout.

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“Beginner Body Weight Workout”

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Warmest Regards, Coyalita Linville

Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor

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