7 Easy Workout Routines For Newbies To Start With

by Komal Singh · Published January 11, 2017 · Updated April 3, 2017

Workout routines are really important part of our daily schedule. For those newbies who are looking for easy exercises to start their workout regime, well you have come to the right place. We have selected seven such easy and effective exercises you can start your workout with or include them in your workout regime. Try out these easy workouts and tone your complete body as these exercises aim at strengthening all the parts of your body.

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1 1. Warm up
2 2. Squats
3 3. Push-ups
4 4. Bench press
5 5. Lunges
6 6. Deadlifts
7 7. Planks

1. Warm up

Warm up is the most important part of our exercise routine. If you forget to do warm up before you start exercising then you are just inviting more injuries. You need to prep your body for the upcoming exercises and warm up is just the same. There are many small things that you can do as part of initial warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike etc. Even a simple thing such as jogging up and down your stairs and cardio can be part of warm up. It is recommended to do a 10 minute warm-up which can be increased depending on the intensity of your exercise. So don’t forget to start with jogging or running daily before you exercise.

2. Squats

Squats are one of the easiest form of exercise and one of the most effective if done properly. There are many forms of squats which are small modifications of one basic routine. To start with squats you need to stand straight with your back straight and chest out. Next, you need to place your feet shoulder-width apart or if you want it can be slightly wider as well. In this position sit back as if you are sitting on an imaginary chair. Now squat down slowly and as you do try to keep your knees in line with your toes.

One of the easiest ways to do this is to focus on a single point on the wall while doing your squats. There are many variations of squats, some of them are Front squat, back squat, box squat, and goblet squats. Squats help in improving both upper and lower body strength. They help to build up leg muscles and also makes the body release certain hormones that are vital for the growth of muscle tissue. So don’t forget to do your squats daily.

3. Push-ups

Doing push-ups is no rocket science and you don’t need to join the army to get it right. Here is a very simple and easy way to do push-ups. Start with a high plank position and place your hands firmly on the ground. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Tighten your core and then lower your body. Keeping your back straight, bend your elbows and lower your chest towards the floor keeping your eyes focused about three feet in front of you to keep a neutral neck until your chest reaches the floor. Once you reach down then slowly retreat to the initial position keeping your hands at shoulder length apart.

Push-ups target the pectoral muscles, triceps and anterior deltoids with ancillary benefits to the rest of the deltoids. The abdominal area is also exercised while doing push-ups, so push-ups are a must to start with.

4. Bench press

Bench press is the best way to strengthen your chest and arms. Bench press targets your chest and hands and while doing this exercise you will see the results quickly. If done properly bench press also helps in strengthening your anterior and medial deltoid as well as triceps. To begin with this exercise lie down on the flat bench with your body in a relaxed position. Keep your feet shoulder-width apart on the ground and your shoulders touching the bench. From this position put your arms straight out on either side of you and then bending your elbow bring your hands up to touch the bar. Now lift the bar off the rack and position it directly above your chest. Slowly lower the bar down gently touching your chest while inhaling. Push the bar up now away from your body while exhaling and extend your arms. Repeat these steps at least ten times as a first set and later you can increase it according to your stamina and strength. You can also increase the weights on either side of the bar later on once you have mastered the basic bench press.

5. Lunges

Lunges are an efficient exercise to strengthen your quadriceps, glutes, hamstrings, calves as well as the core. This exercise does not require any heavy machines and all you need is little space to do your lunges. Lunges are also a great way to enhance your core, spine health and increase hip flexibility and balance. Start in a standing position, keep your body relaxed, spine straight and stable. Keep your back straight and head straight during the start position. Now take a big step forward heel first. Lean your body forward while keeping your back straight and hold this position for some time. Your knee should be at an angle of 90-degree from the floor and your thigh should be parallel to the floor. Now push yourself upwards with the same foot that you kept ahead and return to the initial position. Repeat the same with your other leg after you have completed with one. Lunges have many variations such as reverse lunge, side lunge, forward walking lunge and many more. Start from the basic lunge and then you can use dumbbells to add a twist to your plain lunges.

6. Deadlifts

Deadlifts are one of the powerlifting exercises along with the squat and bench press. Deadlifts activate a large number of your muscles such as the abdomen, back, quadriceps, hamstrings, biceps, hips, and forearms.

Start in a standing position with your feet shoulder-width apart, straight spine and keep your barbell approximately 6-8 inches above the ground level. Now sit back as if sitting on a chair and bend your knees and hips while reaching down to grab the barbell. Make sure your back and your thighs make a 45-degree angle when you bend down to pick up your barbell. Grasp the barbell with your palms facing your body and be equally far away from the ends of the barbell. Tighten your grip and now stand up and bring the bar up with you. Your hips and shoulders should rise at the same time while keeping your abs tight the whole time. Now lower the bar again while keeping your back straight and pushing your butt out as if sitting on the chair again. Be careful not to arch your back.

7. Planks

Planks are also one of the poses which is a part of yoga and if practiced regularly then planks help in improving your posture. They also aim at strengthening your arms, shoulders, back and core. Planks also come in many variations such as side planks, full plank, elbow plank, raised leg plank, straight arm plank and many more.

To start with a basic full plank you need to start by getting down on all fours and extending your legs back in order to lie down. Keep your legs straight with only the front of your feet touching the ground and your heels away. Keep your back straight and place both your hands palm down on the floor. Your hands should be straight and so should be your body. Make sure you do not bend your back or raise your hip. From this position you can go to elbow plank position. Slowly bend your elbows down with your elbows a little more than shoulder width apart. Hold this position for some time keeping your core tight and your back and legs straight. Planks are really easy and effective exercise and also does not need any equipment but you can spice it up with the help of gym ball.