6 Beginner Exercises To Get You Working Out Again in 2022

Better Body’s Guide for A Healthier You in 2022

2021 has been a rough year…

And if your healthy habits slid out of control, we don’t really blame you because ours did as well.

But such is life, don’t beat yourself up over it.

What matters is that you pick yourself up and make an effort to get back on track!

To help you do just that, we’ve prepared a 3-week challenge to get you living healthier again in the new year!

 

This week, we’re going to help you start working out again.

Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent.

But if you’re determined that 2022 is going to be the year you pick up exercising again — we’re here to help!

We’ve prepared a great body weight exercise routine that doesn’t require any equipment or weights and can be done just about anywhere:

The Workout

Do each exercise, and move onto the next without a break.

Doing these 6 exercises in total is equivalent to 1 round.

After completing 1 round, rest for 30 seconds and repeat for another 2 times — for a total of 3 rounds.

Remember to do some light stretching, about 5 minutes worth to warm yourself up before starting the routine.

 

Exercise 1: Squats - 30 seconds

• Stand with feet a little wider than hip width, toes facing front.
• Drive your hips back, bending at the knees and ankles and pressing your knees slightly open
• Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
• Press into your heels and straighten legs to return to a standing upright position.

Exercise 2: Push Ups - 30 seconds

• Get down on all fours, placing your hands slightly wider than your shoulders.
• Straighten your arms and legs.
• Lower your body until your chest nearly touches the floor.
• Pause, then push yourself back up.

 

Exercise 3: Walking Lunges - 30 seconds

• Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips.
• Step forward with your right leg, putting the weight into your heel.
• Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for a beat.
• Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
• Repeat this movement, “walking” forward as you lunge, alternating legs.

Exercise 4: Dumbbell Rows - 30 seconds

• Stand with your legs shoulder-width apart and knees slightly bent.
• Hold a dumbbell in each hand, also at shoulder-width, with your palms facing each other. Bend over at a 45-degree angle (no lower) and take a deep breath in.
• Pull the dumbbells straight up, toward the sides of your chest, on an exhale. Take the upper arms no higher than parallel with the shoulders (slightly lower than the shoulders is fine). While lifting, keep the wrists from moving as much as possible.
• Lower the weights in a controlled manner to the starting position as you inhale.
• Remain bent over until all repetitions are complete.

 

Exercise 5: Plank - 30 seconds

• Assume a push-up position but bend your arms at your elbows so your weight rests on your forearms.
• Tighten your abs, clench your glutes and keep your body straight from head to heels.
• Hold as long as you can.

Exercise 6: Jumping Jacks - 30 seconds

• Stand with your feet together and your arms by your sides.
• Jump your feet out and bring your arms above your head simultaneously.
• Jump your feet back together and bring your arms back to your sides. Continue repeating quickly.

 

The Most Important Rule To Remember…

Don’t workout for anyone else but you.

Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best.

Remember to do this for you, not for anyone else or for how they think you should look. Each time you exercise, know that you have done something good for yourself and celebrate that.

 

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