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Chad’s Get in Shape Workout #1

NOTE: This content is old - Published: Saturday, Aug 11th, 2012.

Hope everyone has been enjoying the summer! What we’ve seen of it at least…

I have put together the following straightforward workout to suit newcomers or those returning to exercise after a long break.

This is very much a simple workout that can be done at home. I recommend you workout between 2-4 times a week for 2 weeks, at which point the next workout will be uploaded here for you to follow.

First of all, make sure you have a 5-10 minute stretch of your major muscle groups.  You can find examples of stretching exercises on numerous websites and they will also give you visual demonstrations of how to do them. A site I regularly use is Physioroom.com, who cover all of the main muscle groups.

Now for the workout!  What we will do is a mixture between cardio and resistance exercises; this will ensure we keep the heart rate elevated not only to improve fitness levels and burn body fat, but also tone the areas we are working on. So here we go:-

Exercise                                               Time/Reps

Jog on spot                                                 30 secs

Star jumps                                                   15 secs

Squats                                                       10 reps

Step ups (left foot first)*                           10 reps

Step ups (right leg first)*                           10 reps

Jog on spot                                                  30 secs

Star jumps                                                   15 secs

Press ups (on knees if needed)                 10 reps

Crunches                                                     10 reps

*Use the bottom stair at home or the door step.

Start off by working through these exercises once, if you feel you are able to do more you can go through the same routine 2-3 times.

Make sure you stretch before and after every workout.

Have fun, and check back in a couple of weeks to see the next routine.

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