A Beginner-Friendly Workout Routine for Those Who Have Been Sedentary

Have you ever felt overwhelmed when trying out a beginner workout video or class, wondering if the definition of “beginner” has changed? You’re not alone. Feeling frustrated or discouraged can deter you from exercising, especially if you’ve been inactive for an extended period.

If you’ve been inactive for a while and are looking to start a workout routine, trainer Justin Agustin has designed a beginner-friendly at-home workout to help you gradually build strength and improve your fitness level. Whether it has been weeks, months, or even years, this simple routine can get you back on track. Justin recommends doing this workout three times a week for four weeks to start feeling stronger and see improvements in your endurance. Here’s what the workout entails:

Lower Body Warmup

Agustin emphasizes the importance of warming up the knees after a period of inactivity to lubricate the joints.

Reverse Kicks:

1. Stand upright with both feet flat on the floor and gently kick your right heel back towards your glutes. Return to the standing position.
2. Switch to the other side. This completes one repetition.
3. Perform 10 reps per set, for a total of three sets.

Knee Extensions:

1. Sit on a chair or couch with your feet on the floor. Lift and lower the lower half of your right leg by bending at the knee (as if kicking upwards).
2. Repeat on the other leg. This constitutes one repetition.
3. Complete 10 reps per set, for three sets in total.

Lower Body Strengthening

The “sit to stand” exercise is like a supported squat that engages the glutes, calves, hamstrings, and core muscles. It’s beginner-friendly and can be modified with pillows for added support initially.

1. Sit at the edge of a chair with your feet firmly planted on the floor. Shift your weight onto your heels, engage your core, and tighten your glutes to stand up.
2. Lower yourself back into the seated position. This completes one rep.
3. Do 10-15 reps per set, for a total of three sets.

Shoulder Warmup

Perform simple shoulder rolls, forwards and backwards, for 30 seconds in each direction.

Upper Body and Core Strengthening

To strengthen your abs and arms, Justin suggests two modified exercises for beginners.

Wall Push-Ups:

1. Stand facing a wall with your hands shoulder-width apart on the wall.
2. Walk your feet back until your arms are fully extended, palms flat against the wall.
3. Bend your elbows while keeping your core tight and bringing your chest towards the wall. Keep your neck straight and engage your abs and glutes.
4. Push against the wall to return to the starting position. This completes one rep.
5. Do 15 reps per set, for a total of three sets. You can progress to floor push-ups as you gain strength.

Wall Planks:

1. Stand at arm’s length from a wall with your hands on the wall in front of you. Walk your hands up the wall until they are extended overhead, creating a straight line from heels to fingers at a 45-degree angle.
2. Engage your core, keep your ribs closed, and hold the position for 30 seconds.
3. Repeat three times. As you advance, try a traditional plank on the floor.

Cardio

For cardio, Justin recommends modified jumping jacks, marching in place, and punches. Do three 30-second sets for each exercise with short breaks in between. These low-impact cardio options are joint-friendly and help boost stamina as you ease back into a workout routine.