23:31
neatfit
On one of my recent posts I've had a comment asking me of how to set up a basic routine to get started, I understand it might be difficult when having no idea from what to start, so let me give you a hand..
So, when beginning you want to start slow and easy so you don't injure yourself. Let me make you a basic, home workout to use.
Day Exercise Sets Reps
Monday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Tuesday Cardio day, you should jog, swim, bike or brisk for 25 minutes.
Wednesday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Cardio, swim, jog, bike or brisk for 25 minutes.
Thursday Cardio today, jog, brisk, swim or bike for 40 minutes today.
Friday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Cardio, easy jog, swim, brisk or bike for 15 minutes.
Saturday Intense cardio day, jog, swim, brisk or bike at about 80% of your speed, 1 set lasts five minutes, 5 sets.
Sunday Long session today, you might be feeling sore from saturday, so now you want to go easily, but long, do 60-90 minutes of light/slow jogging, brisking, swimming or biking. Do not go hard.
How much rest should you have between sets? Start off with 60 seconds of rest between sets. If you feel like you're getting too beat, increase the rest to 90 seconds, nothing over two minutes though. If you feel like this is too easy, decrease the rest to 30-45 seconds.
So there you go, I just put together a simple workout week, you should be able to follow this for quite a while. You do not want to increase the reps/lenght of cardio until you learn the proper form and understand your body, I suggest keeping this atleast two months, from then on you can increase the reps.
Do not forget to sleep better, eat better , drink a lot of water and have a better mindset. You'll achieve what you want eventually, you just have to fight for it, or in this care, do the above four.
Remember, you're getting used to this kind of routine, this is not a 'diet' type of thing, this is a lifestyle. You can get injured, stay safe.
You should always know it's better to cheat a day or two than quit. If you really feel like you can't do anything today, take the day off, but make sure to not miss one next week.
So, when beginning you want to start slow and easy so you don't injure yourself. Let me make you a basic, home workout to use.
Day Exercise Sets Reps
Monday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Tuesday Cardio day, you should jog, swim, bike or brisk for 25 minutes.
Wednesday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Cardio, swim, jog, bike or brisk for 25 minutes.
Thursday Cardio today, jog, brisk, swim or bike for 40 minutes today.
Friday Crunches 3 12-25
Pushups 3 8-12
Overhand pullups 3 8-10
Lunges 3 8-14
Cardio, easy jog, swim, brisk or bike for 15 minutes.
Saturday Intense cardio day, jog, swim, brisk or bike at about 80% of your speed, 1 set lasts five minutes, 5 sets.
Sunday Long session today, you might be feeling sore from saturday, so now you want to go easily, but long, do 60-90 minutes of light/slow jogging, brisking, swimming or biking. Do not go hard.
How much rest should you have between sets? Start off with 60 seconds of rest between sets. If you feel like you're getting too beat, increase the rest to 90 seconds, nothing over two minutes though. If you feel like this is too easy, decrease the rest to 30-45 seconds.
So there you go, I just put together a simple workout week, you should be able to follow this for quite a while. You do not want to increase the reps/lenght of cardio until you learn the proper form and understand your body, I suggest keeping this atleast two months, from then on you can increase the reps.
Do not forget to sleep better, eat better , drink a lot of water and have a better mindset. You'll achieve what you want eventually, you just have to fight for it, or in this care, do the above four.Remember, you're getting used to this kind of routine, this is not a 'diet' type of thing, this is a lifestyle. You can get injured, stay safe.
You should always know it's better to cheat a day or two than quit. If you really feel like you can't do anything today, take the day off, but make sure to not miss one next week.
