• Commit to at least doing the first exercise of each workout and you will most likely complete the entire session.
Be open-minded when trying new exercises

It is always exciting when you step up to your first workout routine and form a new habit! You are here and ready to go, and I wanted to first thank you for the opportunity to be your trainer.

Proper Clothing

First things first. Make sure your clothing and equipment is appropriate. Your clothes are probably okay if you purchased them from the “sports section” of the store. You really shouldn’t workout in jeans, or a dress. Also, make sure that you are wearing athletic shoes with shoestrings. Avoid exercising in flip flops or barefoot. Wearing the proper clothing will not only make exercising more safe for you, it will also make you feel more athletic and willing to workout! Often, there are days that I don’t feel like exercising, but when I put on my gym shorts and lime green Nike’s, I am suddenly motivated. Maybe this will work for you!

The Right Equipment

So what kind of equipment do you need for your first workout routine? It’s simple. For most workouts, the most you will need is a pair of dumbbells. I recommend buying a set of dumbbells that can be adjusted because you will continually improve your strength and the weight that you will use today will be far too light in two weeks. This purchase will be your largest investment, but still far less than a gym membership or more expensive weights.

I also recommend buying a pair of fitness gloves. I use them to give me a better grip on the weight for safety, to protect my skin and to give my wrists extra support. If you don’t like callouses on your hands, you should get you a pair of gloves.

Finally, you should also purchase an ab mat or yoga mat. If you have carpet in your home, you may not need one. However, using a mat makes the floor exercises more comfortable, and your sweat will drip on the mat and not your carpet. I don’t workout indoors without one.

The Warm Up

Finally, now I will present the most important information for you to always remember throughout your future in fitness — always warm up before you start. When I was younger, I wasn’t a big fan of warming up, because I thought it was for old people… True, it is for old people — but I learned that after you turn 21, things suddenly begin to change… I learned the hard way, multiple times… Personally, I have injured my shoulder, back, hamstrings, calves and quadriceps at some point in the past few years simply because I was too stubborn to warm up before lifting heavy weight or performing an intense workout.

I don’t make that mistake anymore and want to save you the setback.

Alright, now that I have primed you with some vital information that you will never forget, let’s get on to your first workout routine!

First Workout Routine

Today, we are going to do the 10-Minute Total Body Circuit Workout Routine. This workout is the perfect plan to kick off your new lifestyle of fitness. It is based on the circuit workout principle. I recommend you read this post to learn why circuit training workout routines should be in your fitness arsenal. This is also a great first workout choice because it introduces you to 10 different exercises in one session.

As far as choosing the amount of weight you should use, try your best to choose a weight that will allow you to perform each exercise for the full minute. Initially, this will take a bit of trial and error, but you will soon figure out what you can and can’t handle. If you are first starting, consider starting with a pair of 5 pound dumbbells. Then, increase this as you gain strength.

Instructions

Simply perform each exercise for 1-minute. Try not to take a break between exercises, but it is okay if you need to. 

Warm Up Exercise

Jog in Place

As I mentioned earlier, let’s get your body warmed up! Now is the time to put on your fast-paced workout music! I want you to jog in place as the instructional video demonstrates for a full 1-minute. Make sure that you are moving at a pace that causes your heart rate and breath rate to increase. It’s not so important to know how much it is increasing, just make sure that you are exerting yourself. A better warm up always makes for a better workout!

1. Upright Row Squat 

Okay, now that you are warm, you first real exercise is the Upright Row Squat. I designed this workout, so that if you were to quit after this exercise — you would have exercised most of the muscles in your body! This exercise is a challenge, but one well worth it. You will also learn  that choosing total body exercises early in your session is more beneficial for your workout than trying to squeeze them in later.

For this exercise, go slow and stop after 1-minute. Make sure you don’t hold your breath. This exercise works your shoulders, triceps, biceps, quadriceps, glutes, hamstrings.

2. Ab Twist

I cannot stress to you how important it is to work your belly. No, exercising your abdominal muscles does not burn fat; however, toned abdominal muscles can help you suck in your belly as you sit and stand up straight — which alone, will make you look skinnier. In addition to looks, good abs will save your back, so an ab exercise is important to do in just about every workout. I know that the video has me doing these with a dumbbell, but you do not have to if this is your first time visiting this exercise. I also prefer that you do the Ab Twists with your feet in the air, but again, if you can’t, don’t worry about it. Do as many as you can with your feet in the air, and then finish the rest with your feet on the ground.

Knock out 1-minute of these twists. This exercise works your abdominal and back muscles. 

3. Wall Sits

You may hate me after this one — but I’m giving you this exercise out of love! Yes, you are going to perform a Wall Sit for a goal of 1-minute. Because this is a challenging exercise, you can rest if you need to if you cannot quite make the full minute. I do understand and am reasonable. Just keep in mind that you overall goal is be able to hold a Wall Sit for at least one minute.

Why this exercise? It’s great for leg strength and posture. Specifically, the Wall Sit works your quadriceps, glutes and core muscles. 

You got it… 1-minute.

4. Two – Arm Curls 

Whew! I hope I didn’t lose you after that last one. That will surely be the most difficult exercise of this session. Now, we can move onto a classic — the Two – Arm Biceps Curl. I call the Biceps the “beach muscles” for obvious reasons. If you want to looked tone or buff, you gotta work these. Besides, they are important muscles when it comes to daily functions, lifting things, etc. Enjoy this one.

Perform for 1-minute. Be sure to stand up straight and keep your abs tight. This exercise works your biceps and core muscles. 

5. Calf Raise

The calf raise exercise is fairly straightforward. Your calf muscles are among the strongest muscles in your body because they support the majority of your body weight when standing, walking or running. The Calf Raise is an excellent exercise to perform to you have swelling in your legs. In addition, performing these regularly will help to prevent ankles swelling in the future and will also help to prevent blood clots from forming. I must warn you though, that this exercise will burn!

Shoot for 1-minute, but break if you need to for a few seconds.

6. Push Ups 

Or Modified:

Ahhhhh, yes… The Push Up. If Oprah were to ever interview me and ask which exercise is the best for upper body strength, I would say “the Push Up!” I do this exercise more than any other because of its simplicity and effectiveness. You can’t beat it. For men, it bulks you  up. For women, it tones your shoulders and works the muscles that help to hold up your chest. So, we gotta do this classic…

Do as many as you can in 1-minute. Take a break as you need to. This exercise works your pectorals, triceps, biceps, shoulders.

7. Front- Shoulder Raise

Let’s not leave the upper body region quite yet. The Push Ups exercise did work your shoulder muscles, but let’s push them a bit more with the Front Shoulder Raise exercise. Here, you want your dumbbells to be fairly light, probably lighter than they were with previous workouts. You will be surprised how weak your anterior deltoids, or your front shoulder muscles, really are. The key with this exercise is to avoid leaning back and to keep your abs tight, so that you get a “two for one” workout.

1-minute… This exercise works your shoulders, pectoral muscles, trapezius muscles, and core muscles.

8. Tricep Dips

If you want to get rid of the “flab” on the back of your upper arms, this is the exercise to do. Not only that, but your Triceps are essentially in helping you get up off the floor, outta bed on off the couch! Besides, you cannot work your biceps muscles without working your triceps muscles.

This exercise is somewhat challenging and may be difficult to do for an entire minute. Take a break if you need to, but don’t sell yourself short 🙂 

9. Ab Planks

You made it to your last exercise! Good work so far! Let’s finish strong with one more abdominal exercise. The Ab Plank is another that you should add into your workout arsenal for all-time. It’s great because it works your arms, abs, back and legs all at once. It is important that you keep your back as straight as possible.

Because you are new, this exercise may be too difficult to hold for more than a few seconds. If that’s the case, no worries! Hold it for a few seconds, and then relax. When you are ready hold for a few more. If you are weak, that’s okay, because the whole purpose of doing this is to strengthen these muscles so that you improve, right?

So, do your best for 1-minute!

 Afterthoughts

Good work on getting through your first workout routine! You should feel a little tired, but you also should feel a new freshness about your body. I can’t even begin to explain how many positive things are going on inside of your right now. Enjoy this feeling. Enjoy this time in your life and feel every healthy minute of this journey towards self-improvement. It’s honorable of you to take this step and I promise that it will be worth it!

See you tomorrow!

If a walrus can do it… 😉

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