Easy Ways to Exercise at the Gym
Routine 11 picks for beginners bodyweight exercises are easy to do at home. Beginner Routine 11 picks include bodyweight squats, pushups, pull-ups, chest press, flies, and a little something extra – rowing. Start out easy with a few sets of pushups or pullups, with no more than 15 reps total per exercise. Complete 2 sets of ten to fifteen reps of each exercise with one minute of rest in between. This circuit should ideally take about 15 minutes total.
Jump Squat. Jump squats are the perfect exercise for a lazy Monday or Wednesday. Lay on your back with your knees bent and hands placed along your hips so you’re ready to jump up as high as you can.
Pushup Position. While maintaining a pushup position, use your core muscles to make yourself lean forward as far as you can while extending your body straight up. Hold this position for as long as possible, or until you feel your arms getting tired. Lower your body back down and repeat.
Pushups. If you’re a beginner, this exercise is a great way to start building a strong core. Stand with both of your feet shoulder width apart, legs straight, knees bent, and your hands positioned on the ground, palms resting on the flat front of your feet. Perform as many pushups as possible without decreasing the number of repetitions.
Jumping Jacks. These exercises are great if you’re a couch potato. Sit on the edge of your bed, with your feet hip-width apart, legs straight, and hold onto your partner for jumping jacks. Repeat this exercise as often as you can, using as much weight as you can.
Squats. To perform squats, stand with both of your feet hip-width apart, legs straight, and place a ball under your big toes. Then squat down. This exercise works all the major muscle groups in the lower body, but especially the thighs, buttocks, and glutes (hamstrings). There are more advanced squats that are based on bending the knees instead of the hips.
Weightlifting. A favorite among gym goers and housewives is arm lifting exercises. You can do these by holding a dumbbell in each hand and lifting the weights with your arms over your head. Lift the weights until your arms are parallel with the floor. This exercise is great for the upper body, but you can also include the lower body in your routine as well.
There are a lot more gym exercises that you can do, depending on what your goals are. These workouts are great to get in shape and stay fit. It will also help you find a new hobby or something to keep you busy in your free time.
Yoga. If you feel like you need to relax, then yoga might be a good exercise for you. This type of exercise has been around for thousands of years and is perfect for your home or office. There are a few key yoga moves that you should incorporate into your workouts at the gym. These moves are similar to Pilates, but you add in some flexibility to them that makes them easier to do outside of the gym.
Basic plank. Begin this move by laying flat on the floor, with both of your legs bent. Keep your back straight and slowly lower yourself down until you are almost touching the floor with your bottom. Move back up slowly three times, and then slowly return to the starting position.
Basic side plank. This exercise starts off with you lying on your side with your knees flexed, with your hands placed neatly on your lap. Bring yourself up to the same position as you were in the starting position, except this time you will be laying on your back. Now, using only one arm, bring yourself all the way down to the floor until you are facing one side.
Basic toe raises. This is a great exercise to do before your run or jog because it works out your calves, thighs and feet. To do one leg toe raise, start by laying flat on your back, with your heels touching the floor. Slowly raise your legs up to your chest and slowly back down to the starting position. Repeat this process three times, and then slowly return to the starting position.
