top of page


Updated: May 1, 2020

Basic workout made for beginners those do not know many exercises and they are just starting in exercise.



  • Do 10 repetitions

  • Rest 30 seconds

  • Do 3 sets

-Tips: Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Brace abdominal muscles to engage core. Inhale and initiate the movement by hinging at the hips first, then bend knees to lower into a squat position until, thighs are parallel or almost parallel with the floor. Exhale and press into the mid-foot to straighten legs to stand, hips and torso rising at the same time. Then repeat.


-Knee Push Ups:

  • Do 10 repetitions

  • Rest 30 seconds

  • Do 3 sets

-Tips: Place you knees on a floor or mat and your hands shoulder's width apart on the ground. Slowly lower your torso down towards the floor then have a pause, finish pulling your torso up to the starting position. Repeat.


-Superman Towel Pull:

  • Do 10 repetitions

  • Rest 30 seconds

  • Do 3 sets

-Tips: Lie down and grab the towel shoulders with a part. Keep the towel straight during whole set. Then pull shoulders blades together as raise your chest up, keeping your elbows out wide the rides. Back to superman position and repeat.


-Forward Lunges:

  • Do 14 repetitions (7 per each leg)

  • Rest 15 seconds between legs

  • Do 3 sets per each leg

-Tips: Stand tall with feet hip-width apart and engage your core, then take a big step forward with one leg. Start to shift your weight forward so heel hits the floor first lowering your body until thigh is parallel to the floor and shin is vertical. Finish pressing into heel to drive back up to starting position. Repeat to the other leg.


-Glute Bridge:

  • Do 12 repetitions

  • Rest 10 seconds

  • Do 3 sets

-Tips: Lie face up on the floor with your knees bent and feet flat to the ground. Lift your hips off of the ground until your knees, hips and shoulders form a straight line. Hold this position for a couple of seconds, drive back to the floor and repeat.


-Forearm Plank:

  • Hold this position for 20 seconds

  • Rest 20 seconds

  • Do 3 Sets

-Tips: Place forearms on the floor with elbows aligned below your shoulders. Ground your toes into the floor and squeeze your gluteus to stabilise your body. Neutralize neck and spine.


Then finishing the workout with...

-Jumping Jacks:

  • Keep doing the exercise for 1 minute without interruption

  • Rest 30 seconds

  • Do 3 Sets

-Tips: Begin by standing with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head. Jump again, lowering your arms and bringing your legs together. Return to your starting position.


Hope you enjoy this basic workout but it does not take away from the fact that you can workout consistently. Do not forget to squeeze your muscles during whole set on the resistance exercises for better performance. And keep the inhale and exhale properly well.

Also, do not forget to stretch your muscles after every workout you do.

For more information just follow me in my social media and check other videos.

If you do not have enought just contact to me and BOOK you FREE TRIAL with me and I will show you how to do everything and I will correct your technic and performance by myself in LIVE!!

Book your FREE TRIAL with me.

Now go and eat and rest! You deserve it!!

71 views0 comments

Recent Posts

See All


bottom of page