Starting a new workout regime after a break can be rather intimidating. But jumping on the exercise bandwagon when you’ve never really worked out before? That’s a whole different ball game! But the thing is, everyone has to start somewhere — and the beginning of a new year is the perfect time to start your fitness journey.
Obviously, it helps if you can have a few sessions with a personal trainer to talk you through the basics. But if you don’t have the budget for one, don’t stress! We asked one of the best — Ben Lucas, owner and director of Flow Athletic in Sydney’s Paddington — to share a full-body workout for beginners.
Below, he’s compiled seven moves that’ll ease you into exercise. They require no equipment and you can do them from the comfort of your own home before venturing into the gym.
Dead Bug (abs)
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- Lie on your back with your legs in the air but bent at the knee at 90 degrees, have your arms down lightly beside you.
- Slowly tilt your leg (still bent) to the ground, lightly tap it and slowly pull it back up, ensuring that you suck your stomach in and keep your core engaged the entire time.
- Now do the same with the other leg.
Crunch with Hold (abs)
- Lie on your back with your feet flat on the floor.
- Hold your arms up in the air with your thumbs locked. When you go up into the crunch stretch up as if your fingertips are trying to touch the ceiling.
- Suck your stomach in and crunch up, getting your shoulder blades off the floor and reaching your fingers towards the roof.
- Hold for 2-3 seconds and return to repeat.
Bench Dips (triceps)
- Sit on the edge on a bench. Place both hands next to your hips with hands facing forward.
- Keep both feet flat on the floor with knees bent and take your weight onto your hands.
- Lower yourself down by bending at the elbows.
- Push yourself up and repeat. Remember to do this to the count of 2 seconds down and 2 seconds up.
Barbell Bicep Curl (Bicep)
- Stand straight with your feet hip-width apart, holding the barbell with an underhand grip in front of you. Start with relatively straight arms out in front of your body, but don’t lock your elbows!
- Engage your core and roll your shoulders back.
- Moving slowly, bend your elbows and bring the barbell towards your chest while keeping your core and triceps still. Count to 2 on the up phase.
- Now slowly release and count to 2 on the down phase. That’s one rep.
Narrow push-ups on knees (chest, core)
- Kneel on the floor with your hands at shoulder width apart and your knees bent.
- Keep your body straight, engage your core and do not break the hips.
- Lower yourself to the floor. Are you are focusing on triceps, your elbows should be going backwards, not sidewards.
- Now push yourself back up.
Glute Bridge (butt)
- Lie on your back and place your feet bent in front of you so they are directly under your knees, that way when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral.
- Place your hands on top of your hips. Squeeze your glutes as you push your hips to the sky. The endpoint of the movement is where your hips and knees are in a line.
- Inhale as you lower your hips back to start position. Do 4 sets of 20 reps for 1 second each.
Air Squats
- Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
- Squat down until your knees are bent to roughly 90 degrees.
- Quickly stand back up, pushing through your heels so you can feel it in your inner thighs and squeeze your glutes.
- Do this fairly quickly, but ensure that you maintain good form.
