Easy Home Exercise Plan for Beginners
We understand that getting into a daily exercise routine can be tough – it takes planning and commitment. Luckily, we’ve done the planning for you. Here’s an easy home plan for beginners:
Monday Cardio Exercises
Kickstart your week with a cardio session to get your heart racing and your energy levels at an ultimate high. Cardio exercises that you can try at home are; jumping jacks, skipping, dancing and kickboxing. These exercises are a great choice because they don’t require much space to do them. The idea is to exert yourself until you run out of breath slightly – this indicates that your body is hard at work and that you’re burning calories.
On average, a 30-minute session of cardio can burn between 150 to 300 calories. Make sure that you do cardio to warm up for the below strength-training exercises throughout the week.
Check out these full body workouts by fitness gurus Juanita Khumalo and Mapule Ndhlovu.
Tuesday- Leg Exercises
Do three sets of each of these leg exercises:
Lunges (10 reps on each leg) Calf raise
Put your hands on your hips and raise your heels off the ground until you are standing on your toes. Then lower under control.
Side lunge (10 reps on each leg)
Stand with your feet apart slightly wider than shoulder-width distance. Keeping your right leg straight, lower your left leg until it’s bent at 90°. Push back up to standing position and repeat.
Wednesday- Abs Exercises
Do three sets of each of these ab exercises:
Russian Twist (12 reps)
Sit on the floor and bend your knees. Then pull your abs to your spine. Lean back slightly while ensuring that your back is straight. Hold your hands to your chest and twist your torso to the left, then switch to the right – that’s a rep. If this feels too easy for you, then do this exercise holding a ball.
Basic sit-up (12 reps)
Lie on your back with your knees bent. Then place your hands behind your ears. Lift your head, focus on your core muscles and rise up until your head, shoulders and back are off the ground. Lower your upper body and return to the starting position.
Thursday – Thigh and Butt Exercises
Do three sets of each of these thigh and butt exercises:
Donkey kick (10 reps on each leg)
Get on all fours with your hands and knees on the floor. Lift one leg behind you and keep it bent so that the sole of your foot faces the ceiling. Then bring your leg down and repeat.
Glute bridge (10 reps)
Lie on your back with your knees bent, hands by your hips and your feet flat on the ground close to your glutes. Raise your hips until you form a straight line with your body from your knees all the way to your neck. Hold for 3 seconds then return to the starting position.
Squats (15 reps)
Stand with your feet shoulder-width apart and put your hands on your hips. Then bend your knees and put weight on your heels and sit back slightly. Keep your head and chest upright and ensure your knees don’t go beyond your toes. Rise back up and return to the starting position.
Friday to Sunday – Rest
Even fitness experts have rest days, so don’t feel bad about ditching workouts on weekends. Drink plenty of water, keep your mind busy by reading books or listening to music and just relax. You’ll deserve it after all the hard work and sweat you’ll be putting into your workouts.
With all this exercising, you’ll need to keep your underarms protected. Shower after your workout and remember to apply an antiperspirant roll on or aerosol afterward to keep your underarms smooth, fresh and odour-free.