BY FITNESS GODFATHER.
This section of my website is dedicated to readers who do not have gym access or have no wish to exercise using weights.
To start this home workout make sure you have a good space, some music and a timer of some sort - you can find one here: http://www.online-stopwatch.com/full-screen-stopwatch/ (use the coutdown).
Before exercising it is important to stretch here are some key ones to start with:
Start from the top up - Shoulders. Perform arm circles in a controlled manner:
Upper Back: Place hand on hips, reach to the side with the other hand:
Lower Back: Crouch Down in the prayer position and stretch your hands in front of you while keeping buttocks on heels:
Hamstrings: sit with your legs in front of you and try to touch toes:
Now that you are warmed up its time to start the workout!
First we will start with 1 minute of squats: set the timer for a minute turn on your music and lets get started!
This exercise targets your legs and abs!
Simply keep feet shoulder width apart, try to sit down while keeping your back straight and push back up.
Have a break for 30 seconds and attempt another 1minute round of squats.
The next exercise is Press -ups for beginners this will tone your arms and upper body in general.
Just follow the two step in the photos - again attempt for 45-60 seonds, rest for 30 and try again.
The third exercise is crunches - attempt this exercise for 45 seconds, rest for 30 and begin again for 45 seconds.
Next we will perform a shoulder press with a light set of 5-8 lbs dumbbells.
Hold the weights in each hand and press up from the shoulder area upwards and lower in a controlled manner. Perform for 45 seconds rest for 30 and repeat one more time. If you do not have dumbbells grab some full tin cans or 1 litre water bottles.
Last exercise is burpees which will target your whole body this is a great exercise. Again perform for 45 seconds rest for 30 and repeat once.
here is an easy version of the burpee to start off:
http://www.youtube.com/watch?v=CIQx1FiQt50
Finally stretch in the same manner that we started and make sure to have a protein snack or meal after exercising to replensih your muscles and curb your hunger.
Godfather tip - Try performing this workout twice per week make sure you have 2-3 days between each session
Once you try this for 2 weeks you will notice serious results and add 10-15 seconds onto each round or perform 3 rounds of each exercise.
Once you have mastered this beginner workout you can move onto more intermediate fat burning workouts but it is important to master the basics.
