In this article, I’m going to show you the first step in beginning a bodyweight workout plan.
You’re going to get 3 Easy Tips on how to start a bodyweight workout plan for beginners.
Raise your hand if you are sick and tired of struggling with trouble spots that won’t go away, like flabby arms, an embarrassing stomach bulge, a saggy butt, a fatty chest, or cellulite that you’ve never seen before.
How about feeling unmotivated because there are so many workout programs out there that seem like a scam, or are overcomplicated when you are just a beginner?
If you’re like most people who are just starting to live a healthy and fit lifestyle, and are looking for a training program, TIME and MOTIVATION are huge factors to committing and following through. Maybe in the past you have tried, but did not succeed because you found it very challenging to make time.
I totally understand where you are coming from, especially with a busy schedule and no where to turn.
Let’s face it, you bought a gym membership, but haven’t used it once because you don’t want to drive far after a long day of work. Or you are just starting so you are feeling totally intimidated to set foot in the gym.
Before bed, you feel frustrated, angry, upset, sad, depressed, and hopeless with yourself. You know you need to make changes, but are not sure where and how to start.
I can 100% sympathize with you. It’s not your fault as there’s so many training programs out there. Remember, we all have been beginners in something, at some point in our lives. And in anything you put your time into, will only help you get better each day. Fitness is the same thing. Like you, I use to be a beginner too! Back in the day, before I became a Master Trainer, Registered Nurse, and Fitness Cover model, I had no idea what I was doing with proper training. With 20 years of health and fitness knowledge, I wish someone would have simplified it for me when I was just starting, however, that’s why I’m here to share my knowledge with you to help you jump start your fitness goals.
For example, one of my clients, Lauren, use to be 33% body fat, and 190lbs on the left.
She never worked out a day in her life. After putting her through a fitness test, to check out the strength and condition of her tendons, ligaments and muscle, she was in poor shape. When she showed me a holding squat with her bodyweight, her knees went inward when she came up. A proper squat would be her pushing through with her heels, and coming straight back up with no inward motion with her knees. Simplify put, her muscle, ligament, tendons and joints were not strong enough to hold her bodyweight. If you’re like her, you probably want to start getting into a training program as fast as you can. The more the better. But that’s NOT the right way to do it. That’s why most people fail. Here muscles, ligaments and tendons were not ready for an intense weight training program. Like most people starting out, bodyweight training was the best way to start, and here are the results:
After I trained Lauren with her own bodyweight, she was able to hold her bodyweight for longer then 1.5-2minutes. During the bodyweight training phase, not only did she start to burn fat, she built dense solid functional muscle where she not only felt amazing and energized, but her performance enhanced tremendously.
She never saw herself as an athletic person, but each day she became faster, stronger, more flexible, and more mobile. She is now 24% body fat, and 140lbs. If I had trained her strictly on weights, too soon, should could have injured her ligaments, tendons and joints, or pulled a muscle, despite how warmed up she was. She wouldn’t have been able to sprint, jump, duck, or move fluently and strong like she does now.
Now, when you here the term functional muscle, or functional workouts, what this means is that it’s natural primal movements of the human body. When someone is over-weight, under-weight, and weak, they cannot perform everyday movements at their max potential, such as getting in and out of a car, holding groceries, walking up stairs, bend over to pick something up, et. You would be so surprised how many people injury themselves from day to day activities because they are not actively strengthening their joints, ligaments, tendons and muscles.
Let’s face it, too many times I have seen people influenced by fitness models on Instagram who are telling people, “If you want to look like me, do this exercise”. This is NOT the SOLUTION to reaching your fitness goals. There are many other diverse factors that go into seeing the results that you want.
One weight training exercise saw on social media won’t “CURE” you, OR get you the butt or bicep you want. REMEMBER THE KEY to success, is building a solid foundation, before you decide to stack on the weight; and the SOLUTIION is BODYWEIGHT TRAINING.
What YOU Need to Know about BEGINNER BODYWEIGHT TRAINING:
So, what I found in the fitness industry is that there isn’t enough basic knowledge or training techniques for someone like yourself, who is just startingJ. That’s why I put together my 9 awesome bodyweight exercises that you can do in your own home, with NO equipment, and will take only take 1 minute or less each. These are not only effective, but will test your level of fitness, in which you can see exactly where you’re at.
Tip # 1: Test your skills if you are a beginner with these 3 LOWER BODYWEIGHT EXCERCISES:
1. Squat Hold: Hold a squat, while contracting (squeezing) your lower body muscles for 1.5-2minutes without standing up. If you can do this no problem, move on to a more advanced program. If you can’t, stay right where you are!:)
2. Close Lunge Hold: Hold a close lunge, while contracting (squeezing) your lower body muscles for 1.5- 2 minutes without standing up. This is not a typical lunge, where your back leg is extended all the way out behind you. Bring the back leg relatively closer to your heel of your front foot. Try this one each leg. Remember a close lunge is where the distance between your heel and knee is about a finger width between.
3. Side Lunge Hold: With legs spread apart facing forward, keeping both feet pointing forward to the mirror, lean to one side bending the knee. Remember don’t sink your butt low, you should feel the contracting or muscle working in the leg that is bent. Holding this position 1.5-2 minutes each leg.
Tip # 2: Test your skills if you are a beginner with these 3 UPPER BODYWEIGHT EXCERCISES:
1. Wall Push-Ups Hold: Stand in front of a wall, placing your hands fingers pointing forward, hands shoulder width apart on the wall. Keeping your feet on the ground, slowly lower your upper body, or bringing your chest closer to the wall, and hold for 1.5-2.0 minutes. If you can hold 2 minutes or longer, go to the next exercise. If not, stay here.
2. One Arm Wall Push – Up Hold: One arm wall push ups: Stand in front of a wall, placing your hands fingers pointing forward, hands shoulder width apart on the wall. Keeping your feet on the ground, with one hand, slowly lower your upper body, or bringing your chest closer to the wall, and hold for 1.5-2.0 minutes. If you can hold 2 minutes or longer, go to the next exercise. If not, stay here.
3. Floor Push-Ups Hold: Get into a high plank position. Place your hands firmly on the ground or on your knees, directly under shoulders. Lower your body. Begin to lower your body, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck, until your chest grazes the floor. Hold this positon at the bottom for 20 seconds or more. Push back up.
On The Knees Push Up Start Position:
On The Knees Push Up End Position:
On The Feet Push Up Start Position:
On The Feet Push Up End Position:
Tip # 3: Test your skills if you are a beginner with these 3 CORE BODYWEIGHT EXCERCISES
1. High Floor Plank Hold: Lie face down in a pushup position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor. Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head. Draw your navel toward your spine (suck in) and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally. Hold for at least 20 seconds and lower yourself back to the floor. Try to hold this position for at least 20 seconds to 1 minute.
2. Low Floor Plank Hold: This is the same as a high floor plank, but your elbows are resting on the floor. On a soft surface, at home like your carpet, or soft blanket, start off on your knees, while lying face down almost into a push up position, but your elbows are resting on the floor. Take a deep breath placing your toes on the floor. Your body will make a straight line parallel to the floor. Draw your navel toward your spine (suck in) and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally. Hold for at least 20 seconds and lower yourself back to the floor. . Try to hold 20 seconds to 1 minute. Remember, don’t let your hips dip or drop down, keep everything as straight as possible.
3. All Four’s Opposite Arm And Leg Extension: Get into position on all fours. Keeping your spine neutral with gaze facing forward, extend your left arm and your right leg at the same time (point your toe). Your arm will be reaching forward as if you are trying to touch the wall, with your leg reaching to the back, pointing your toe as if you are trying to touch the back wall. Hold and squeeze your muscles for 30 secs. Switch sides with the right arm, and left leg.
Ok, so these simple yet challenging exercises, only took you under 9 minutes! If you try these at least 4 times a week, 9 minutes a day, you are on your way to building a solid foundation, and strengthen your ligaments, tendons, and joints. It may be surprising to you, but you are also building muscle, burning fat, and enhancing your performance. These may look easy, but I bet you are sweating and constantly challenging yourself to hold longer. Make sure you time yourself each time!
If you liked these exercises, then you’ll love to try more of them in my FREE 30 Day Challenge. To help you stay on track, motivated and dedicated, I’ve created a 30 Day FREE Body Transformation Challenge! Each day I will have a 10-minute challenge, 6 days a week, for 30 DAYS for you to complete! You can literally do each challenge every day for 30 days, anywhere, anytime.
Click here for my FREE 30 Day PrestinFit Challenge.
Here’s the fun part! We can all interact together in my private facebook group for challengers only! Staying accountable for your training can be extremely challenging, so you through the 30 Day Challenge, you can join me on my private facebook so I can help support you through your journey.
Remember, practice makes perfect, and with practice comes progress. Progression is the key to all happiness. The biggest challenge is starting and sticking to something to allow yourself to see yourself progress. Once you stay committed to realistic short term goals, like I have laid out for you here, and the 30-day challenge, you give yourself a chance to conquer each goal, accomplishing more and more each day. You will start to build tremendous confidence in your fitness ability, and start seeing incredible results.
~ Prestin xo