Simple Exercise Routines
Staying active doesn’t have to be complicated! Here are some simple exercise routines you can easily incorporate into your daily or weekly schedule. Consistency is key, so find what works for you and stick with it!
Beginner’s Full Body Workout
This routine is a great starting point for those new to exercise. Aim to performthis 2-3 times per week, with rest days in between.
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Warm-up (5 minutes):
Lightcardio like jumping jacks, high knees, or arm circles. -
Squats:
3 sets of 10-12 repetitions. (See image below) -
Push-ups (on knees if needed):
3 sets of as many repetitions as possible (AMRAP). -
Plank:
Hold for 30-60seconds, 3 repetitions. -
Dumbbell Rows (or Bent Over Rows with a water bottle):
3 sets of 10-12 repetitions per arm. (If using a water bottle, makesure it is safely held). -
Cool-down (5 minutes):
Stretching, focusing on major muscle groups.
Quick Cardio Blast
Short on time? This quick cardio routine will get your heart rate up and help burn calories.
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Warm-up (2 minutes):
Light jogging or marching in place. -
High Knees:
1 minute -
Jumping Jacks:
1 minute -
Burpees (modified if necessary):
30 seconds -
Mountain Climbers:
30 seconds -
Rest:
1 minute -
Repeat
the above circuit 2-3 times. -
Cool-down (2 minutes):
Slow jogging or walking.
Abdominal Workout
Target your core with this focused routine. Perform this 2-3 times per week, with rest days in between.
-
Warm-up (2 minutes):
Light cardio and torso twists. -
Crunches:
3 sets of 15-20 repetitions. -
Leg Raises:
3 sets of 15-20 repetitions. -
Russian Twists (optional, holding a weight):
3sets of 15-20 repetitions per side. -
Plank:
Hold for 30-60 seconds, 3 repetitions. -
Cool-down (2 minutes):
Gentle stretching, especially the abdominal muscles.
Important Considerations:
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