Beginners Guide for a Daily Workout Routine

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Beginners Guide for a Daily Workout Routine | Tips & Techniques

daily-workout-routineStarting something new is always fun and exciting especially when it comes to working out. How to start working out, is usually the question that arises to the beginners. The majority of people are hyped and full of energy when they decide to start a daily workout routine. New sports shoes, the perfect workout attire, dumbbells, resistance bands, and what not are purchased with the hope of getting fit or “magically morph into the body shape desired “. It’s sad to see that the hype and positive energy is all drained out gradually because of little or no gains at all.

Now there’s something you need to understand (This is for the people who have just started working out or for those who had started working out and lost interest quickly). When starting a journey towards being fit do not have unrealistic goals. Because trying to achieve such goals is both frustrating and next to impossible. Fitness is a never-ending journey that requires immense focus and discipline.

Building a good physique may take some time but is worth the effort.

So in the following article, I’m going to try and simplify the process of getting started with a daily workout routine and hopefully minimize the number of mistakes committed by someone new to the process. And give you a brief idea on, how to start working out for beginners.

Now, starting a daily workout routine may seem complicated for a beginner. There are like thousands of workout routines out there. One fancier than the other. Frankly, it isn’t as complicated as it seems. I’ll tell you why. As a beginner, your main focus should be on learning and mastering the form and position of various compound exercises. This will prepare your body (especially your joints) for the more intermediate-level exercise. Practicing the basic compound exercise is important because it takes time for our joints to get habituated to a particular motion.

But before we get into the main part lets discuss some of the terms that will be used frequently through the article.

  1. Reps or Repetitions – One complete motion of an exercise is called a rep.
  2. Sets- A set is the number of reps you do in a row before resting.
  3. Hypertrophy- It is the increase in the size and strength of muscle.
  4. Recovery workout- Low-intensity workouts that help the body to recover from a high-intensity training session. Usually includes stretching and other lightweight exercises.

With that out of the way, let’s get straight into it. First, let’s make a list of the most basic bodyweight exercise and then follow a weekly plan. To make things simple, I’m going to divide the list of exercise into 3 parts-

  1. Upper body
  2. Core
  3. Lower Body

 

I. Upper Body:

Exercise to target all the different muscle groups of the upper body will be covered in this section.

A. Push Ups

how-to-do-push-ups Of course, pushups are at the top of the list when it comes to the basic bodyweight exercise for beginners. Pushups are a dynamic compound exercise that helps in effective targeting of the triceps, chest, and shoulders. Pushups also involve the core for maintaining a good posture. Pushups are the go-to exercise for a beginner as it is a compound exercise (i.e. it involves various muscle groups) and prepares your joints for what’s about to come.

How to do Pushups?

Step1- Get down on all four limbs and straighten your arms and legs.
Step2- Place your palm under your shoulders.
Step 3- Now bend your elbows to lower your upper body to touch the ground with your chest.
Step 4- Push yourself back into the starting position.

That covers it for the normal pushups. Now, there are a lot of pushup variants that are highly effective on particular parts of your upper body.
Example-
1. The Inclined pushups– These effectively target your lower chest to give your overall chest a great aesthetic and volume.
2. The Declined Pushups– The Declined pushups specifically target the upper chest and shoulders
3. The Diamond Pushups– This pushup variant efficiently targets the triceps and shows hypertrophy within no time.

The standard pushups along with the variants will be a part of the daily workout routine.
So I recommend you to read the following article. This will give you brief information about pushups and all of the above-mentioned variants.

B. Pull Ups

how-to-do-pull-upsPull-ups had to make it to the list because of how effective it is. Pull-Ups are a great exercise to target your back muscles and biceps. Pull-Ups are great for hypertrophy and give the upper body a decent aesthetic. The pull-ups use different muscle groups of your body hence may seem a bit difficult at first. But once you work your way into successfully doing pull-ups, you’ll find how effective the exercise is.

How to do Pull-ups?

Step1- Stand directly under a pull-up bar and hold it with an upper hand grip (Palms facing the direction you are looking). Hold the bar slightly greater than shoulder-width. 

Step2- Pull your body up towards the bar by bending your elbows. Do this by actively using the muscles in your arms and back.

Step3- Keep going up until your chin is above the bar.

Step4- Slowly lower your body by straightening your arms.

There are a lot of tutorials out there that will help you in progressing towards a pull-up easily.

C. Tricep Dips-

how to do triceps dipsTricep Dips are one of those exercises that can be performed almost anywhere. As the name suggests the tricep Dips work greatly on your Triceps as well as some other muscles of your upper back and upper chest. Having this exercise in your daily workout routine as a beginner is pretty helpful as it also facilitates shoulder mobility

How to do the Triceps Dips?
Step1- Sit on a bench or a chair and grip the edge tightly with your fingers.

Step2- Slide yourself out so that your butt is in the air just near the edge of the chair or bench.

Step3- Then slowly lower yourself until your elbows make an angle greater than 450 (But not more than 900)

Step4- Push yourself back into the starting position. Repeat. Always make sure to have your feet completely touching the ground and maintain your form throughout the exercise.

D. Chin-Ups-

how-to-do-chin-upsChin-ups are a variation of the standard pull-up exercise that shifts the focus more towards your biceps. The chin-ups also work your posterior delts and lats. Chin-Ups require a lot of strength to maintain a proper form. Hence, chin-ups will be a part of the daily workout routine much later. The chin-ups are a great bodyweight exercise to add volume to your biceps and your back. This is a great foundational movement for all the other advanced exercises out there.

How to do Chin-Ups?

Step 1- Stand directly under a bar and hold the bar with your palms facing your body, less than shoulder-width apart.

Step 2- Suspend your body.

Step 3- Pull yourself upwards while actively using your arms and lat muscles until your chin is above the bar.

Step 4- Now slowly lower yourself back into the starting position. Repeat.

Remember to warm up for at least 2-3 minutes before doing chin-ups. Lack of warm-up leads to unnecessary injures.

II. Core

The core of your body includes all the abdominal muscles. Core strength is an important factor in a lot of exercises. Hence, working on your core strength is as important as the rest of your body. Here’s a list of beginner core workouts that will help in increasing your core strength as well as give it a good aesthetic.

A. High knee taps-

how to do high knee tapsConsider this as a high-intensity warm-up exercise for your core. High knee taps will get the blood pumping through your abdominal region and prepare your core for the exercises about to come.

How to do High knee taps?

Step1- Stand straight with your arms to the side. Bend your elbow and stretch your palm outwards facing the ground. Make sure your forearm region is parallel to the ground.

Step2- Now bend your knee and bring it upwards so as to try and touch your palm with your knee. Make sure to touch your left knee to your left palm or right knee to your right palm 

Step3- Now, while lowering your knee lift your other knee and try to touch your palm. Jump a bit while trying to do so.

Step4- Repeat rapidly. 

Now that you know how to do the high knee taps make sure to add these to your daily workout routine as these are very beneficial in terms of your core. The high knee taps will also increase your stamina and endurance to make you perform better at other exercises. 

B. Seated leg raises-

Seated leg raises are a great beginner workout to add to your workout routine. These work great on your core, mainly the lower abs. These are not very complicated yet effective as beginners’ abs workouts.

How to do seated leg raises?

Step1- Sit on a chair with your legs extended in front of you.

Step2- Hold the chair for support and lean a bit backward while keeping your back straight.

Step3- Now lift your legs upwards. Try to bring your knees towards your chest.

Step4- Then take your legs down slowly. Repeat.

There aren’t a lot of precautions needed to be taken when performing this exercise. Just remember to keep your back upright and make sure the chair is sturdy enough for you to perform the exercise.

C. Russian Twist-

how to do russian twistsI know I know! Russian twists are a lot to ask especially from a beginner. But trust me, these aren’t so bad. Once, you’ve understood how to do a Russian twist, you’ll be able to do it pretty easily after a couple of workouts. The core is used in this exercise for two purposes- For maintaining balance and twisting your upper body. The combination of these movements works greatly on the abs to give you great results.

Let’s go through the steps of doing Russian twists.

How to do Russian Twists?

Step1- Sit down on the floor, bend your knees while keeping them together and lift your feet slightly above the ground. Step2- keep your back straight and at an angle of about 450 off the ground. Step3- keep your hands in front of your chest while clasping your fist together. Step4- Now move your hands from left to right while also slightly moving your shoulder and twisting your abdomen. (Note- Taking your hands from left to right or right to left once, counts as 1rep) If the regular Russian twists are very challenging for you, try tucking your feet under support to help in maintaining balance. Also, keep your back straight all the time to avoid getting injured.

III. Lower Body

The lower body consists of a lot of muscle groups which also includes the largest muscle group in your body i.e. the Glutes Maximus. Hence working on your lower is as important as working on your upper body. Listed below are some great bodyweight exercises for your lower body that are great for a beginner to add to their daily workout routine.

A. Squats-

Squats is the most basic lower body exercise that targets multiple muscles making it a compound exercise. Squats strengthen your thighs, glutes, and hamstrings along with the core. The core is used for providing support and balance to the body. Hence there’s no reason for you to not add squats to your daily workout routine. 

  • Sumo Squats – Sumo squats are a bit difficult version of the standard squats. These focus more on the adductor (i.e. the inner thigh muscles) to give your leg an overall buffed look. Though the exercise is not easy, the results are fantastic. Which makes this exercise a must for a beginner’s workout routine.
  • Narrow Squats – Narrow squats are a more quads-focused exercise. The feet position while performing narrow squats is very close to each other. Hence the load is concentrated on the quad muscles. Having bigger quads is good for the aesthetically pleasing look of the leg.
  • Cossack Squats- Cossack squats are a tricky one. But I’m sure after a few days of practice you won’t have a problem with them. These are very good for increasing the sense of balance and stability of your body. Plus a greater amount of load is added to the core. Overall a pretty good exercise that can be also used as a warm-up for cardiovascular workouts.

Extensive and detailed information for the following exercise is given in the following article. 

How to do Squats | Beginner’s Guide to Perfect Squats (Benefits, Variations, Mistakes)

Check it out and get all the information you’ll need for the rest of this article.

B. Lunges-

how to do lungesLunges are both fun and challenging that will prevent you from getting bored with your daily workout routine. Lunges works on the quads, hamstrings, and glutes making it a compound movement. Higher stability and balance and an increase in core strength are some of its benefits. Lunges are an excellent workout to be performing when starting a workout routine because of the sense of stability it gives.

How to do lunges?

Step 1- Stand straight with your hands on your waist or in front of you.

Step 2- Take one step and go down until your lunging thighs is parallel to the ground.

Step 3- Push through the ground and pull your lunging leg back into position. 

Step 4- Repeat with the other leg.

Performing lunges for few weeks will increase your ability to perform tougher lower body workouts.

Now that I have mentioned all the exercises that will be a part of the workout routine we can get into the important part ‘The Workout Routine’ . But before that, I would just like to let you know about cardiovascular exercise in the routine. This won’t take long, I promise!

Cardiovascular exercise/ Cardio-

Cardio is an important part of being fit. It helps to provide oxygen-rich blood to the cells. This helps in muscle repair plus increases your stamina. So whenever the word cardio is mentioned in the workout routine it must include all the cardio workouts that can be easily done by you. E.g. jogging, skipping, swimming, cycling, dancing. I’ll leave it up to you to find what suits you the best. Just make sure you don’t overdo it because that will eventually cause muscle loss.

The daily workout routine for beginners-

We will be following a plan that will consist of 3 phases with 4 weeks each. The first phase will consist of the easier exercises with no variations for the basic bodyweight exercise. The next phase will have a couple of variations. The third phase will have even more variations and an increase in the volume of the workout. Let’s get into it-

Phase 1

The first four weeks will be focused more towards learning the proper form of basic bodyweight exercise. Also this phase will help your joints to get habituated towards various compound movements.

WEEK PLAN-

Pushups (10-12 reps X 2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 2 sets)

Cardio

Pushups (10-12 reps X 2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 2 sets)

Cardio

Pushups (10-12 reps X 2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 2 sets)

Cardio

Rest

Repeat the same routine for 4 weeks. This will give plenty of time for your body to get the hang of working out. You’ll be able to deal with muscle soreness better and prevent joint injures.

Phase 2

After the first four weeks it is important to crank it up a notch. There will be a few variations in this phase but without an increase in the number of repetitions

WEEK PLAN-

Pushups (10-12 reps X 2 sets)

Inclined Pushups (10-12 reps X 2 sets)

Declined Pushups (5-6 reps X 2 sets)

Pull ups (5-6 reps X2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 3 sets)

Sumo squats (10-12 reps X 2 sets)

Narrow Squats (10-12 reps X 2 sets)

Cardio

Pushups (10-12 reps X 2 sets)

Inclined Pushups (10-12 reps X 2 sets)

Declined Pushups (5-6 reps X 2 sets)

Pull ups (5-6 reps X2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 3 sets)

Sumo squats (10-12 reps X 2 sets)

Narrow Squats (10-12 reps X 2 sets)

Cardio

Pushups (10-12 reps X 2 sets)

Inclined Pushups (10-12 reps X 2 sets)

Declined Pushups (5-6 reps X 2 sets)

Pull ups (5-6 reps X2 sets)

Triceps Dips (10-12reps X2sets)

Squats (10-12 reps X 3 sets)

Sumo squats (10-12 reps X 2 sets)

Narrow Squats (10-12 reps X 2 sets)

Cardio

Rest

Repeat the same for all of the 4 weeks.

This phase may actually make you ’feel the burn’ in your muscles. But that is exactly what will make you grow. Fight the pain, you won’t regret it.

Phase 3

We are going to split the routine and work on the upper body and lower body on different days. Since the workouts and variations are only going to get tougher, splitting the routine will make it easier for you. Also, workouts are going to kick in.  So, be prepared!! Jk , it isn’t that tough. Just trust yourself.

WEEK PLAN-

Pushups (12-15 reps X 3 sets)

Inclined Pushups (12-15 reps X 2 sets)

Declined Pushups (6-8 reps X 2 sets)

Pull ups (5-6 reps X2 sets)

Chin ups (5-6 reps X1 set)

Triceps Dips (12-15 reps X2sets)

Squats (12-15 reps X 3 sets)

Sumo Squats (10-12 reps X 2 sets)

Narrow Squats (10-12 reps X 2 sets)

Cossack Squats (5-6 reps X 2sets)

Lunges (8-10 reps X 2 sets)

 

High knee (until failure)

Seated leg raises (12-15 reps X 2 sets)

Russian Twist (6-8 reps X 2 sets)

Cardio

Pushups (12-15 reps X 3 sets)

Inclined Pushups (12-15 reps X 2 sets)

Declined Pushups (6-8 reps X 2 sets)

Pull ups (5-6 reps X2 sets)

Chin ups (5-6 reps X1 set)

Squats (12-15 reps X 3 sets)

Sumo Squats (10-12 reps X 2 sets)

Narrow Squats (10-12 reps X 2 sets)

Cossack Squats(5-6 reps X 2sets)

Lunges (8-10 reps X 2 sets)

High knee(until failure)

Seated leg raises (12-15 reps X 2 sets)

Russian Twist (6-8 reps X 2 sets)

Cardio

Rest

Don’t hate me; it’s for your own good. Follow the same routine for four weeks. You can even continue this for a couple more weeks if you think you need some more time get habituated to the routine.

A few tips-

  1. Take a cold water shower after the workout to avoid muscle soreness.
  2. Increase the amount of protein in your diet as your muscles will need more protein to repair itself.
  3. If at any point you feel your joints paining take a couple of days off and continue again with a reduced number of reps.
  4. Consult a doctor before starting with this workout routine as it may result in complications if you have medical conditions.
  5. Be consistent. Consistency is the key when it comes to building a habit, especially when working out.

 

Final thoughts-

You will definitely find sticking to the routine a bit challenging at the beginning. That’s natural and happens to almost everyone. Just remember to go easy on yourself. Eat and sleep well. So that you are fresh and ready to go every day. There won’t be some extraordinary gains at the end of this routine but you’ll definitely see some hypertrophy. Just stay consistent and the results will come. And if, how to start working out was a huge question for you, I hope I’ve managed to answer that question satisfactorily. 

With that said, it’s time to get going. All the best to you for your venture into the world of fitness. I hope that you get what you’re looking for.