If you haven’t exercised in forever and you need a place to start then this is the blog for you. Here I provide you with a great exercise program you can do from home and in a short amount of time. No equipment is needed, you just need to start.
Home Exercise Program for Beginners:
10-20 reps x Kitchen Bench Push-Ups (upper body)
30-40sec x Single Leg Balance (lower body/balance)
10-20 reps x Squats or Sit to Stands (lower body/strength)
10 – 20 reps x Hip Raises (lower body/Core)
X 1-3 rounds
Complete each exercise one at a time as a circuit for 10-20 reps, whatever you feel comfortable enough to do. You can complete the circuit for 1 round or 2-3 rounds depending on how much you feel you can handle.
Photos of exercises are provided below:
Kitchen Bench Push-Ups – I’m doing this on a bar at the gym but should look the same on your kitchen bench.
Single Leg Balance
Squats / Sit to Stands
Hip Raises
Program Rules:
- Don’t expect too much from yourself
- Take your time and do the exercises slowly
- Try to feel the muscles you are working on and start getting a feel for how your body moves
- Do what you can and build up overtime
If you want further information on some of the above exercises check out these other blogs:
Get started today and remember to reach out if you want help with progressing your home program.
Nathan Spring
