Regular physical activity, whole food based nutrition, and reducing or eliminating processed ready to eat packaged food is vital to supporting a strong healthy body and mind. Make sure to keep hydrated too.
I have created this workout to bridge the gap between having no exercise experience and following a more advanced plan. I have other levels of workouts and there are many other workout plans available online for free, but from my findings many of them assume a certain level of experience. You have to prepare the body for movement in a progressive manor to reduce the risk of injury, so your starting point needs to be considered.
Performing the exercises in this workout daily will contribute to your overall health and well being. Consider this a starter level program which will prepare your body for more advanced level exercises.
At a good pace this workout should take about 15 minutes. You should feel warm and your heart rate should have risen.
Once you are comfortable with the exercises it’s time to progress to the next level. I can help you create a customized workout specific to your needs and abilities.
Disclaimer: While this workout plan has been created with your safety in mind all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or feel safe doing.
1. Neck mobility
Standing upright move your head side to side, up and down, and diagonally. When moving down think of squeezing a sponge between your chin and neck. Don’t force any of the movements.
Perform 5 in each direction – Left to right, up and down, diagonal. Also add circles if you feel like it too.
Repetitions: 5 up and down. 5 left and right. 5 diagonal.
Sets: 2.
Rest between sets: none.
2. Shoulder “T” rolls
Hold your arms out to the sides. Start with your palms facing forwards and as you rotate your arms keep your palms facing forwards.
Repetitions: 10 forwards and 10 backwards.
Sets: 2.
Rest between sets: 30 seconds, or less.
3. Shoulder big circles
Rotate your arm at your side. Only do one arm at a time.
Repetitions: 10 forwards and 10 backwards left and right.
Sets: 2.
Rest between sets: none.
4. Standing rotation
Standing upright engage your stomach muscles and rotate your upper body/shoulders from side to side. Bend slightly at the knee and hold your hands clasped. You can vary the level of intensity by holding your hands close to you or further out and away. Don’t let your hips rotate side to side as you rotate. All the movement has to come from your chest level.
Repetitions: 10-15.
Sets: 2.
Rest between sets: 10 seconds.
5. Standing rotation
Start with hands clasped at chest height. Stand with one foot behind the other. Rotate down and to the side away from the forward foot. Rotate back up across the chest and up to the side above head height.
Repetitions: 10-15 left and right.
Sets: 2.
Rest between sets: none.
6. Hip circles
Stand upright, and hold onto something for balance if needed. Rotate your hip and make big circles with your knee. Rotate forwards then back, then switch legs.
Repetitions: 5-10 forwards and back left and right legs.
Sets: 2.
Rest between sets: none.
7. Hip side swings
Stand upright, and hold onto something for balance if needed. Swing one leg out to the side. Don’t swing it so far that it causes you to lean over from above the waist. Swing the leg back and past the center line to the other side.
Repetitions: 5-10 left and right legs.
Sets: 2.
Rest between sets: none.
8. Hamstring swings
Stand upright, and hold onto something for balance if needed. Swing one leg forwards then back behind, keep your leg as straight as you can, and don’t allow your torso to lean forwards or back to increase the range. All the movement comes from your hip. Don’t force the range of the movement.
Repetitions: 5-10 left and right legs.
Sets: 2.
Rest between sets: none.
9. Knee hugs
Stand upright. Lift one foot up and bring your knee up to chest height and “pull” it up a little further with your hands. Don’t force the range, you should just feel a little stretch in the hip. Repeat with the same leg for the repetitions below.
Don’t do this exercise if you have had hip surgery or hip replacement!
Repetitions: 5-10 left and right legs.
Sets: 2.
Rest between sets: none.
10. Calf step back
Standing upright, take a short step back. Land on the ball of your foot and press your heel into the floor, while slightly bending the opposite knee. Repeat with the same leg for the repetitions below.
Repetitions: 10-15 on one leg then switch legs.
Sets: 2.
Rest between sets: none.
11. Side steps with arm raise – opposite side foot/arm
Stand upright with your hands by your sides. With one foot take a side step, and keep the other foot still. As you step sideways raise the opposite arm up to shoulder height (or as high as is comfortable). Repeat with the same leg and arm for the repetitions below.
Repetitions: 10-15 one side then switch sides.
Sets: 2.
Rest between sets: none.
12. Side steps with arm raise – same side foot/arm
Stand upright with your hands by your sides. With one foot take a side step, and keep the other foot still. As you step sideways raise the arm on the same side up to shoulder height (or as high as is comfortable). Repeat this with the same foot/arm for the number of repetitions below. Switch foot and repeat.
Repetitions: 10-15 one direction then switch sides.
Sets: 2.
Rest between sets: none.
Congratulations! You made it to the end of your workout.