As with any workout, these routines are safe and simple as long as they are done correctly. If you are a complete beginner, just be sure to do the exercises at a gentle pace and follow the instructions correctly. It is better to move just a few inches correctly than to make large movements that are poorly positioned.
Push-ups – workout, 3 sets of 10 repetitions…
Lie down on the floor and place your hands on either side of your chest. Do not have them too much in front of the body, as this overloads your shoulders. Aim to have your elbows at an angle of approximately 45 degrees from the body to work the chest to the fullest. With your feet and knees together, go up on your knees and then on your toes to the starting position. Keep a straight line from your feet to the back of your head during this workout. If you get tired during a set and start to lose shape, then wear it from your knees.
Breathe in, adjust your navel, hold your breath as you lower yourself to the floor, and then exhale as you climb. Don’t drop your head during reps. Try to keep the back of the head in line with the spine at all times. Keep your elbows slightly unlocked on top of the reps to maintain tension in your muscles.
Bodyweight squat – workout, 3 sets of 10 repetitions…
Three sets of 10 repetitions or as many as you can do in 60 seconds. But it is not a race! It is important to ensure that you breathe correctly and establish your core correctly for each repetition. Stand with your feet shoulder-width apart. Keep your arms straight of your shoulders. Take a deep breath, inflate your belly, and then stretch your navel and pelvic floor upward.
Hold your breath and squat as low as you can without flexing your spine. You should maintain the natural arch in your lower back while squatting. Keep your heels flat on the floor and avoid pushing your toes, as it will put pressure on the kneecap instead of the muscles. Wrap your toes in your shoes so you can push the ball and heel of your feet. This will ensure that the muscles are worked instead of the joints
Go down slowly and go up fast but controlled. Hold weights, if you have any, to increase the difficulty.
Split squat – workout, 3 sets of 10 repetitions per leg…
Stand by your feet hip and shoulder-width apart. Move one leg back to place the legs in a “lunge” style position. The legs should be at a minimum 90-degree angle. Make sure you are on your toes on your back foot and keep your heel down on your front foot. Inhale and inflate the belly, pull the navel and the pelvic floor, hold your breath and lower until the knee is one inch from the floor.
Go back up and exhale, restart breathing and belly, etc., and continue. Do not push the toes of the front foot, as it will stress the patella, not the muscles.
Keep your palms forward to promote good posture. As before, go down slowly, go up fast but controlled. Hold the weights to make it more difficult.
This workout routine is suitable for someone who is an absolute beginner and wants to start training, although without someone checking their shape, as with any type of exercise, there is obviously an inherent risk. This is a SIMPLE routine that will hopefully only help anyone trying to maintain their health and strength, or at least minimize any reduction in strength and muscles until they can resume their normal routine.
Try to do the workout at least 3 sessions per week on alternate days.