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Beginner 30 Minute Workout
So, I finally just started with a beginner 30 minute workout. It was the doctor’s “recommendation”. I’ve mostly had a sedentary lifestyle due to working behind a computer. Now with all of this quarantine and lockdown business and stress levels through the roof I’ve decided that I could take out the time to do a 30 minute workout 3 days a week. Being a complete beginner in this I’ve realized that I’ve got to start small and build up to it.
I do need to say first of all that I’m not a doctor. So, I’m just giving you the basics that I found by talking to my doctor and doing some research online. Well, and stuff that has helped me. Talk to your doctor before doing any exercise and make sure to stay hydrated! Gotta drink that water.
Workout 1: Building up to a beginner 30 minute workout
Here is how I started out. I began with some simple stretches. As a beginner you need to work up to a 30 minute workout. The first one was standing up straight with my feet together. Then, trying to bend down to touch my toes. Don’t bounce or you could pull or tear muscles. Just slowly go down until you get some discomfort in the back of your legs. You’ll notice the more you do this the further down you will get.
There is a great article that I’m taking snippets from on Self.com that I followed.
Salvetti says this exercise trains your body to send your weight back toward your butt (because your feet are imbalanced) and properly hinge forward so that you can successfully touch your toes. She calls it a magic trick, because after doing the raised toe touches, a normal toe touch feels so much easier—it’s almost like magic.
- Put a stack of books on the floor.
- Stand with feet completely together. Place your toes on books and heels on the floor.
- Reach down and try to touch your toes. Bend your knees a little if you need to.
- Come back up to start, and then repeat nine more times.
- Then, reverse your stance so your heels are on the books and your toes are on the ground.
- Reach down and try to touch your toes 10 times.
- Step away from the books. Place feet flat on the floor and now bend down and try to touch your toes.
Targets: hamstrings and back
I also did the #1, #2, #4, and #5 stretches on that page as well.
I used that as my first 10 minute exercise session.
Workout 2: Building up to a beginner 30 minute workout
This workout was done on day 3. The first one was on Monday, this one was on Wednesday. I started with the stretching routine from workout 1 which took about 10 minutes. Then, I added the following to it. This portion took about 10 minutes as well.
I started with a simple plank and held that for 1 minute followed by a 30 second break. I repeated that 3 times.
I followed that up with some assisted pushups. If you can do regular pushups that’s even better. But, I did 3 sets of 5 each assisted pushups as seen below until I can work up to doing regular pushups.
This wrapped up my next 10 minutes. I did this exercise routine again on the Friday of that week. By Monday though, I was ready to step up to a full 30 minutes!
Workout 3: Building up to a beginner 30 minute workout
As I mentioned in the last section I just repeated the previous 20 minute workout.
Workout 4: Building up to a beginner 30 minute workout
Now I was ready for more! I did some research over the weekend on it and realized not being a real expert here I saw the the need for some inexpensive help. I came across something I found very interesting that gave me a free trial of videos as well as diet plans to really get me going on this journey of being healthy. So, some of the highlights of it are that you get HD quality videos for all skill levels. The videos are created by personal trainers and there are diet plans by dietitians. And the best part is that you get to try it out for free before deciding if it’s for you or not.
There are so many different “experts” and armchair personal trainers that while you can get started with some basics I found it best to go with something I trusted to be able to get me headed in the right direction. Hopefully now, with my exercising regularly I can get off of some of the meds for cholesterol and high blood pressure that the Dr has me on.
The main thing is to be consistent with whatever you choose to do. Stick to it and you too can get in shape.
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