Begginer workout routine:
Start with a little cardio to warm up the body (below are a couple examples of a great cardio warmup/workout)
Jump Ropes (with or without the rope.)
What you would do is you would jump in place while doing the motion of jumping rope. Try it.
Keep in mind, you don't have to jump high at all...Just slightly jump or hop, using the upper part of your foot to spring yourself in a continuous jumping motion.
Try to do as many as you can, to get a feel on how many you're capable of doing on your first set. For example: If all you could do was 30 continuous jumps that would be considered one set.
You're going to be doing as many as you can, then you're going to rest for 30 to 60 seconds. Once that rest is over, you're going to do them all over again.
Keep this pace up for about 15-30 minutes.
After you Jump rope move into
Here's what you'll do: Stand in a position where your feet are shoulder width apart. Squat down keeping your back as straight as possible, and your head up until it appears as if you're almost in a sitting position.
From that position, jump up, then land falling back in to the beginning position once again.
You'll basically be jumping in place, but you'll land into a squatting position, then propel yourself upward from that position. Make sense?
Do as many as you can on your first set, then rest for about two minutes. Repeat this until you've reached 15-30 minutes.
After you have finished your cardio section move onto this intro weight training session:
The biceps curl tones the front of your upper arms as well as your forearms when performed with free weights. To perform one repetition of the biceps curl, begin by standing with your back straight, feet hip-width apart and knees slightly bent. Hold a 5-lb. hand weight in each hand with your arms loosely at your sides. Slowly raise the hand weights toward your shoulders as far as is comfortable. Hold this position for 1 second before slowly releasing your arms back to a relaxed position to complete the repetition, do three to five sets of 10 to 12 repetitions.
The triceps press tones the back of your upper arms as well as your shoulders and forearms. According to Men's Health Magazine, the triceps curl is one of the most effective free weight exercises. To perform the triceps curl, begin by standing with your legs straight and your knees slightly bent. Hold a 5-lb. hand weight evenly between both hands and raise your arms straight above your head. Bending the elbows and slowly lower the weight down behind your head as far as is comfortable. Hold this position for 1 second and slowly lift the weight back up to starting position to complete one repetition, do three to five sets of 10 to 12 repetitions.
The chest press strengthens and tones the pectoral muscles as well as your arms and shoulders. Begin by lying on your back with a 5-lb. weight in each hand. Raise your arms so that the weights are straight over your shoulders. Bend at the elbows and slowly lower your arms down and out to the sides until your elbows are 1 inch from the ground. Hold this position for 2 seconds and slowly press your arms back to starting position, do three to five sets of 10 to 12 repetitions.