Welcome to Day 1 of the Two Week Beginner Friendly Workout Routine!

Today’s workout consists of a wide range of exercises, designed to get your body moving. You will be engaging in Arm Circles, Bird Dog, Butt Kicks, Cat Cow, Chair Squat, Dead Bug, High Knees, Lying Leg Raise, and Wall Sit. All exercises will be done in an interval-based circuit format, consisting of 30 seconds of exercise and 30 seconds of rest between sets.

This particular workout is specially designed for beginners, focusing on proper form and safety in order to ensure that the workout is effective. All of the exercises are meant to make you feel the burn and get your body moving, helping you to develop a strong foundation of extra muscle tone and improved endurance.

We will be adding a new workout every day for the next two weeks, each one designed to target specific muscle groups and improve fitness levels by testing the limits of your physical strength. It is important to take your time with each set, and to stay mindful of your form throughout your workout.

Now, get ready to strengthen your muscles and work up a sweat! Let’s begin with the Day 1 workout!

 

Day 1 of Two Week Beginner Friendly Workout Routine

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

Two Week Beginner Friendly Workout Routine

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Arm Circles for 30 Sec

Instructions: 

  • Stand with your feet slightly wider than your shoulders.
  • Rest your arms down at your side, with your palms facing downwords.
  • Begin to make small circles with your arms.
  • Go clockwise with your right arm, while going counter-clockwise with your left arm.
  • Slowly increase the size and speed of your circles.
  • Continue for 30-60 seconds
  • Reverse the direction, and repeat for 30-60 seconds.
 

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Rest for 30 Sec

2) Bird Dog for 30 Sec

Instructions: 

  • Begin on all fours with a neutral spine and the core engaged.
  • Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
  • At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
  • Keep the head in line with the spine, looking at the ground.
  • Hold the position for a few seconds, and then return to the starting position.
  • Repeat on the opposite side.
 

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Rest for 30 Sec

3) Butt Kicks for 30 Sec

Instructions: 

  • Stand straight with feet shoulder width apart.
  • Start off with a warmup jog in place to get your muscles loose.
  • Kick your right heel to your butt while keeping your left leg straight.
  • Alternate between kicking your right and left leg back towards your glutes.
  • Keep your torso upright and swing your arms to help propel your kicks.
  • Focus on breathing, in through the nose and out through the mouth.
  • Continue for 30-45 seconds.
 

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Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) Cat Cow for 30 Sec

Instructions: 

  • Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
  • Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
  • Exhale as you round your back and tuck your chin in towards your chest like a cow.
  • Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
  • Exhale as you tuck your chin in towards your chest and round your back like a cat.
  • Repeat the sequence for 10-15 times.
 

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Rest for 30 Sec

5) Chair Squat for 30 Sec

Instructions: 

  • Stand up straight and bring your feet about shoulder-width apart.
  • Lower your hips and bend your knees, as if you are about to sit in a chair.
  • Continue to lower until your thighs are parallel to the floor.
  • While keeping your back as straight as possible, press through your heels and stand up.
  • Repeat the movement for as many repetitions as desired.
 

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Rest for 30 Sec

6) Dead Bug for 30 Sec

Instructions: 

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Raise your arms directly in the air.
  • Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
  • From there, slowly lower your right leg until it just hovers above the ground.
  • At the same time, lower your left arm until it is just above the ground.
  • Return to the starting position, and repeat on the other side.
 

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Rest for 30 Sec

Circuit 3-  Do the circuit 3 times

7) High Knees for 30 Sec

Instructions: 

  • Start in a standing position, feet together, arms at your sides
  • Raise your right knee high in front of you and quickly switch, bringing your left knee up
  • Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
  • Continue raising your knees as high as possible with each step, keeping your back straight
  • Keep your head up and focus ahead
  • Complete 20 to 30 repetitions
 

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Rest for 30 Sec

8) Lying Leg Raise for 30 Sec

Instructions: 

  • Lie flat on your back with your legs fully extended.
  • Place your hands by your sides, palms flat on the ground.
  • Engage your abdominal muscles and lift your legs off the ground a few inches.
  • Avoid raising your legs too high, as they should remain closer to the ground.
  • Pause for a few seconds in the raised position.
  • Slowly lower your legs back to the starting position.
  • Repeat the exercise for 10 to 15 repetitions.
  • Rest for a few seconds between sets.
 

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Rest for 30 Sec

9) Wall Sit for 30 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

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Rest for 30 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.


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