HOME WORKOUT FOR

BEGINNERS:
HE EASY WAY TO GET IN SHAPE
AND STAY IN SHAPE FOR THE REST
OF YOUR LIFE.
 TABLE OF CONTENTS
TABLE OF CONTENTS
INTRODUCTION
CHAPTER 1 THE ESSENTIAL ELEMENTS
Health Check
Food
CHAPTER 2 THE AMAZING POWER OF THE FUNDAMENTAL FOUR IN FITNESS
Squat
Squat
Squat
Push
Push
Push
Pull
Pull
Pull
Core
Core
Core

CHAPTER 3 21 DAYS WORKOUT PLAN

Week 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Week 2
Day 1
Day 2
Day 3
 Day 4
Day 5
Day 6
Day 7
Week 3
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CHAPTER 4 FORM & SAFETY
CHAPTER 5 WHY IT'S IMPORTANT TO KEEP A ROUTINE
CHAPTER 6 WHY BODYWEIGHT WORKOUTS ARE GREAT
CHAPTER 7 BALANCE EXERCISES
CHAPTER 8 HEALTHY EATING
CHAPTER 9 THE WHAT’S, WHY’S, AND HOW’S OF WORKOUTS
CONCLUSION
 INTRODUCTION
Do you not have enough time to exercise on your day? Too many people say,
“I have to exercise, but I don’t have enough time for the day.” Or if you have
the time, you have the energy to lie down and watch TV. Whether you’re on
business, working at home, working with family, or holding other post-school
events, the following schedule or a version of it can help you overcome your
problems.
Exercise is more than sleeping or sitting. You can use abdominal exercises to
move your upper body or other upper body exercises, even if your back or
abdomen is on a flat floor. Pushups are a great “lying exercise,” and
abdominal cramps are a little more complicated than sleeping. An hour a day
is an admirable goal to improve your fitness level and overall health, but even
10-15 minutes are more effective than nothing.
Getting fit in one day is a challenge that we all have to face. Exercising after
long hours at home, in the office, or on the street is difficult, but it still
creates a generation of people with obesity and other preventable health
problems, so Americans still have to exercise. Many people who have
difficulty keeping their fitness on schedule can get their work done 15 to 20
minutes before the start of the day and 15 to 20 minutes after the end of the
day. I’m going. Even if the exercise is a simple walk before breakfast and
after dinner, a 15 to 20-minute walk at any of these times can help
significantly burn calories that only accumulate as fat. An easy walk and
some gymnastics after a meal can help increase your energy levels and help
you do everything.
 CHAPTER 1 THE
ESSENTIAL ELEMENTS
The main draw to this book may be the six week training routine but there is
far more value to it than just following along with the practical part. It’s great
that you now have a beginner home workout to follow but in my opinion, if
you understand the principals behind why you are doing what you are doing,
you will gain far more value from this book than you would if you simply
took my word for it and followed the workouts. Most beginners to fitness will
have a goal in mind, and to achieve this they tend to start with the most
obvious form of exercise.
For example, if the goal is to lose weight, they might go for a run or jump on
an exercise bike or even a rowing machine. If they want to gain muscle, they
may grab some dumbbells and start doing some bicep curls. The problem
with this common approach is that without a structured plan there will be no
foundation in place to fall back on when the inevitable waves of doubt, loss
of motivation, or plain tiredness, that are a part of every single fitness
endeavour, come crashing in.
This six-week exercise plan is designed to guard against these common
causes of fitness and weight-loss venture abandonment. By understanding the
essential elements of this routine, you will have a better knowledge of how to
design and plan your own workouts so you can keep progressing beyond
week six.
Right now your main goal may be to lose weight, tone your body, or simply
get healthy, but perhaps in the future you may want to challenge yourself
further, perhaps even enter a sporting race or event. While my main aim here
is to offer the novice a realistic, comfortable and non-daunting entry to fitness
and exercise, I hope that it will also give you the confidence and ability to
accomplish whatever fitness goal you may set your mind to.
No matter what the end goal is, be it to lose weight, run a 5K, a full
marathon, or enter a body-building competition, every good fitness plan will
have the following essential elements. It is the absence of one or more of
these which leads so many people to give up.
Every beginner’s exercise regime should be:

Realistic and appropriate for your current level of fitness and

skill.
Convenient. It needs to fit in with your lifestyle.
Progressive, challenging you more over time.
Planned in advance with a schedule to follow and targets to hit.
Diverse, including a good mix of cardio and resistance.

Any training plan with these qualities will provide a solid foundation upon
which to build. The routine that is outlined in this book ticks all of these
boxes. It will help you out all the more if you embrace a positive mind-set
and stay consistent with your training.
 HEALTH CHECK
Before you embark on any fitness routine, please consult your Doctor.
1. Do not exercise if you are unwell.

2. Stop if you feel pain, and if the pain does not

subside, consult your Doctor.

3. Do not exercise if you have taken alcohol or

had a large meal in the last few hours.

4. If you are taking medication, please check with

your Doctor to make sure it is okay for you to exercise.

5. If in doubt at all, please check with your

Doctor first – you may even want to take this routine and go
through it with them. It may be helpful to ask for a blood
pressure, cholesterol and weight check. You can then have
these taken again in a few months to see the benefit.
 FOOD
This book is focused on beginner exercise, which is a major part of living a
healthy lifestyle. However, exercise and nutrition go hand in hand so I have
put together some tips and good practices that will be highly effective when
incorporated alongside your exercise routine.
Food plays a very important part in creating your body composition and
fuelling your body. If you are eating too much of the wrong foods, your body
composition will change accordingly. If you eat too little food, your body
will work with the fuel that you have given it, making cut backs to the
detriment of its function. Food and diet can be an extremely detailed subject
and there are many theories and practices that seem to contradict each other.
Some will claim to give you amazing weight loss or phenomenal muscle
growth.
The truth is that many of these diet ideas and theories will work if they are
practiced consistently. However, in my opinion, it’s best to keep it simple as
there is no substitute for a good knowledge of basic nutrition.
Making nutritional and dietary changes that compliment your training will
help to speed up your training progression so it’s worth taking note of these.
With any lifestyle change, I believe that if there are too many changes going
at once, it can become overwhelming.
Keeping track of a bunch of new practices can be too much of a hurdle for
most and there is no need to make things more difficult than they need to be.
Since an exercise routine is a large change to incorporate into your life, I
would advise that you initially just make yourself aware of the food that you
are eating, making only small and gradual changes when you are ready.
Remember that a lot of small changes over time will result in a big change in
the end.
Here are some simple ways to start building good food habits. You may want
to make one of these changes every week until eventually you are practicing
all of these suggestions.
Don’t skip meals – As a beginner, this is a good practice to
help your metabolism function correctly. Eat three to four
nutritionally balanced meals every day. Theories such as
intermittent fasting are sound but I would advise that these
practices are looked into when you become more experienced
as a possible progression.

Drink lots of water – Aim to drink at least two litres of water

per day. Water is so crucial to our health; indeed our bodies are
50-65% water. Water is needed for numerous bodily functions.
It is needed for digestion and the removal of wastes and toxins
from the body. Water is vital for healthy brain and cell
functioning. It helps to transport oxygen around the body and
aids in the absorption of vitamins and minerals. Drinking
plenty of water is one of the most basic ways you can improve
your health.

Cut back on chocolate, sweets and desserts – Most sticky

favourites are full of sugar, fat, and generally have no
nutritional value. It may seem like a boring life without some
sweet treats from time to time but on the whole you will find
that your health and weight-loss changes will come faster if
you’re also cutting down on unnecessary, nutritionally “empty”
calories. Make a note of how many sweet treats you currently
eat and aim to cut that down by half. If you have a sweet
craving, try using this as an opportunity to train your body to
gain the same satisfaction from a piece of fruit; switch out a
biscuit for an orange or two.

Eat lean meat – If you eat meat, always use the lean cuts for
your meals. White fish, chicken, or turkey breast are a good
choice. Cuts of beef with low fat content can be used
occasionally throughout the week.

Snack on vegetables and nuts - If you tend to snack a lot,

switch out the pre-made, processed snacks for more natural
 ones. Try munching on raw veggies, such as carrots or celery
sticks. Apple slices or mandarin oranges make great lunchbox
additions, or you may want to try unsalted nuts and dried fruit
for an appetite-curbing snack.

Add more whole grains, beans, fruits, and vegetables into your
diet – A good start is to add a portion of greens to every
evening meal. Try mangetout, green beans, or broccoli. These
are really easy to stir-fry and full of goodness. If you’re feeling
adventurous, try juicing vegetables a few times per week.
Switch out white rice and pasta for their wholegrain
counterparts. Try adding some fresh fruit to your breakfast
cereal.

Slow down and eat less at each meal – Eating smaller portion
sizes is, perhaps not surprisingly, a really effective strategy for
losing weight. It can be a lot easier to implement if you simply
make an effort to eat slower. Many people rush through their
meals, barely finishing one mouthful before stuffing the next
one in. You may find it hard at first to slow down because it
requires you to focus and pay more attention to your food. A
good tip here is to put your knife and fork on the table after
each mouthful, waiting until you have chewed and swallowed
before picking them up again. Savour and enjoy every
mouthful till the end. Taste the flavours and feel the textures of
the food. You’ll be surprised at how long a meal can last and
how satisfied you can feel with less.

Don’t cut out your favourite cheat foods altogether – This can
lead to feelings of restriction and resentment. Instead, plan to
have one of your favourites only once per week. But be careful
not to use this as an opportunity to binge! Moderation is key.

This is a list of things that you can work towards. I strongly advise changing
just one thing at a time, rather than trying to change everything at once.
Remember that we’re aiming for long-lasting success here, not a quick-fix, so
a gradual approach is best. By making one change per week, or even per
fortnight, you will only have one thing to focus on at a time. This will lighten
the load and allow time for your new healthy habits to set in.
 CHAPTER 2 THE
AMAZING POWER OF THE
FUNDAMENTAL FOUR IN
FITNESS
Before beginning the full workout program, you first need a basic
understanding of movement and what you are capable of performing.
Fitness, after all, is not one-size-fits-all. What is appropriate for me is not
necessarily going to be good for you.
However, there are four fundamental movement types in fitness and
they are the basis for all exercises in this book:
1. Squat – requiring the most muscle tissue to perform and
primarily focusing your legs
2. Push – requiring the upper body and mainly using the front
portion
3. Pull – requiring the upper body and in particular using the back
portion
4. Core – requiring the midsection & trunk area

The four exercise types are in the most basic form and progress in
difficulty. In the event an exercise is too easy for you, move onto the fully-
periodized workout plan for beginners. However, if an exercise
progression is a challenge to perform, then do not move onto the next.
Master the basics and then move to the mid-progression. Once you have
conquered the mid-progression, then go to the final foundation level of
progression.
If for any reason at all you find the basics too hard to perform, then
you may have to consult an exercise professional for a full performance
evaluation. Most of the time when a movement is too difficult, you might
be doing it incorrectly and may need the direct supervision of a trained
professional.
As mentioned previously, if a movement hurts, then stop doing it
immediately and consult your family doctor. A small percentage of people
require special accommodations and a customized program for their
specific health conditions. Always consult your physician before starting or
changing an exercise program or activity.
It’s best to completely master one form of an exercise before
moving onto the next. You should not attempt to do the next progression
on the same day. Rather focus on fully completing an exercise level for the
day. Make your first attempt at a new exercise progression on a separate
day.
The real test of your mastery of one level is if you can
Perform it for 15-30 repetitions at one time without rest
Or do it for 1 minute without much rest

In the event you have questions or concerns, skip forward to the

section of Frequently Asked Questions.
THE EXERCISE
GLOSSARY
 SQUAT
Basic
Quarter Squats

Stand up straight with

your feet placed shoulder-
width apart. Bend your
knees and butt slightly.
Press through your heels,
keep your big toes lifted
and stand up.
 SQUAT
Mid
Chair-Assisted Squats
Sit up straight on a reliable chair. Place your
feet shoulder-width apart directly below your
knees. Lean slightly forward. Stand up.
(Pacing – Squat down for a 3-count, pause,
then squat up for a 3-count)
 SQUAT
Foundation
Bodyweight Squats
Stand up straight with your feet placed
shoulder-width apart. Bend your knees and
butt 90°, coming down to a seated position.
Press through your heels, keep your big toes
lifted and stand up.
(Pacing – Squat down for a 3-count, pause,
then squat up for a 3-count)

Tip: Avoid using momentum to stand up. Press through your feet and keep
your spine upright at all times for all progressions.
 PUSH
Basic
Elevated Push-Ups
Place a stable surface in front of you. Bring
your knees together. Place your palms on the
surface with your arms straight. Keep your
body rigid from your knees to your shoulders
throughout the movement. Bend the elbows
90°, pause, then push back up, extending the
elbows.
(Pacing – Go down for a 3-count, pause, then
push up for a 3-count)

Tip: Keep your eyes focused on your fingertips throughout push-ups.

 PUSH
Mid
Modified Push-Ups
Place your knees on the ground. Lean
forward, extend your arms and place your
palms flat on the ground. Keep your body
rigid from your feet to your shoulders
throughout the movement. Bend at the elbows
until your upper arms are parallel with the
ground. Press through your palms and extend
your arms
(Pacing – Go down for a 3-count, pause, then
push up for a 3-count)

Tip: Keep your eyes focused on your fingertips throughout push-ups.

 PUSH
Foundation
Regular Push-Ups
Extend your legs and place your toes on the
ground. Lean forward, extend your arms and
place your palms flat. Keep your body rigid
from your feet to your shoulders throughout
the movement. Bend at the elbows until your
upper arms are parallel with the ground. Press
through your palms and extend your arms.
(Pacing – Go down for a 3-count, pause, then
push up for a 3-count)

Tip: Keep your eyes focused on your fingertips throughout push-ups.

 PULL
Basic
Inverted Rows
Get below a sturdy bar. The bar should be
below armpit level, and your upper body
parallel to the ground. Keep your knees bent
and feet flat on the floor. Tighten your
midsection and forcefully breathe out as you
pull your chest up to the bar. Pause, then
breathe in as you slowly open your elbows
and return to the ground.
(Pacing – Pull up for a 3-count, pause, then
release downward for a 3-count)

Note: Keep your shoulder blades pinched back throughout the entire exercise.
 PULL
Mid

Pull-Up Negatives
Stand below your equipment, reach up, and grab the bar with both hands.
Give yourself a small boost by gently hopping up so your chest meets the
bar. Keep your hips straight, bend your knees back 90° and cross your
ankles over each other. Keep your chin up and pause once your chest meets
the bar. Breathe in as you slowly lower your body to descend. Stop once
your arms are extended. Extend your legs back to the floor and stand up.
(Pacing – Pull up for a 3-count, pause, then release downward for a 3-
count)

Note: Keep your shoulder blades pinched back throughout the entire exercise.
 PULL
Foundation
Pull-Ups
Stand below your equipment, reach up, and
grab the bar with both hands. Raise your legs,
keep your hips straight, bend your knees back
90° and cross your ankles. Breathe out as you
pull your chest up to the bar. Keep your chin
up and pause once your chest meets the bar.
Breathe in as you slowly lower your body to
descend. Stop once your arms are extended.
(Pacing – Pull up for a 3-count, pause, then
release downward for a 3-count)

Tip: Keep your midsection tight and shoulder blades pinched back
throughout the entire set.
 CORE
Basic
Crunch
Lie on your back with your feet flat on the
floor. Keep your knees bent. Gently place
your fingertips behind your head with your
elbows pulled back. Slowly press your ribs
upward. Pause at your highest position.
Slowly lay back.
(Pacing – Crunch up for a 3-count, pause,
then release downward for a 3-count)
 CORE
Mid
Bridge
Lie flat on the floor with your arms at your
sides. Place your feet flat on the floor and
separate your legs shoulder-width apart. Pop
your pelvis up to the ceiling and hold at a 45°
angle from the floor. Squeeze your glutes, and
tighten your abs. Slowly drop your butt back
to the floor.
(Pacing – Bridge up for a 3-count, pause, then
release downward for a 3-count)
 CORE
Foundation
Planks
Face
toward the
floor.
Begin
with your
legs
separated
shoulder-
width
apart and
your toes
placed
into the
ground for
support.
With your
elbows
bent at
90°,
flatten
your
forearms
onto the
floor.
Tighten
your
midsection
and
glutes,
hold the
position
for a 3-
count, and
then
return to
the floor.
 CHAPTER 3 21
DAYS WORKOUT PLAN
 WEEK 1
This is it! This is finally happening! You are finally starting your fitness
journey at home. In the first week, you will either take it too easy or push
yourself too hard. Those are the two most common mistakes I see when
someone starts working out. What you have to do is find a middle ground.
This is what this week’s exercises are all about. You want to push yourself
but not enough to render you immobile for week 2. You want to get the hang
of things and not want to hang yourself, if you know what I’m saying. It’s
also easy to take it too easy because you know it’s your first week. Don’t cut
yourself too much slack. These exercises are made for beginners and anyone
can do them. Try to do as many as you can. Push yourself. Anything more
than this isn’t going to sit well with someone who is just starting out and
doing less will be useless. This program is specifically worked out to get you
in the best shape for the next week’s exercises.
Added will be tips. Note that these tips aren’t necessary unless you think that
your muscles aren’t working hard enough. You can also add any of the
exercises that I have mentioned. Increase them gradually every day you do
them. I recommend only adding one every day, so you don’t overdo it.
Day 1
● 10 jumping jacks
● 5 push ups
● 5 squats
● rest for a minute
● 5 jumping jacks
● 5 push ups
● 5 squats
Tip: Replace squats with jump squats or add a plank into the mix.
Day 2
● 8 lunges
● 5 burpees (But try 10)
● 8 sit-ups
● Rest for a minute
● 8 lunges
● 5 burpees (But try 10)
● 8 sit-ups
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 3
● 7 jumping jacks
● 7 push ups
● 7 squats
● rest for a minute
● 7 jumping jacks
● 7 push ups
● 7 squats
Tip: Replace squats with jump squats or add a plank into the mix.
Day 4
● 10 lunges
● 5 burpees (But try 10)
● 10 sit-ups
● Rest for a minute
● 10 lunges
● 5 burpees (But try 10)
● 10 sit-ups
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 5
● 10 jumping jacks
● 10 push ups
● 10 squats
● rest for a minute
● 10 jumping jacks
● 10 push ups
● 10 squats
Tip: Replace squats with jump squats or add a plank into the mix.
Day 6
● 10 lunges
● 6 burpees (But try 10)
● 10 sit-ups
● Rest for a minute
● 10 lunges
● 6 burpees (But try 10)
● 10 sit-ups
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 7
● Rest and try to stretch as often as you can to keep your muscles nice
and loose.
 WEEK 2
Day 1
● 15 jumping jacks
● 12 pushups
● 13 squats
● Rest for a minute
● 15 jumping jacks
● 12 pushups
● 13 squats
Tip: Replace squats with jump squats or add a few planks into the mix.
Day 2
● 12 sit-ups
● 15 lunges
● 8 burpees (but try 12)
● Rest for a minute
● 12 sit-ups
● 15 lunges
● 8 burpees (but try 12)
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 3
● 18 jumping jacks
● 12 pushups
● 15 squats
● Rest for a minute
● 18 jumping jacks
● 12 pushups
● 15 squats
Tip: Replace squats with jump squats or add a plank into the mix.
Day 4
● 15 sit-ups
● 18 lunges
● 10 burpees (but try 12)
● Rest for a minute
● 15 sit-ups
● 18 lunges
● 10 burpees (but try 12)
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 5
● 20 jumping jacks
● 15 pushups
● 18 squats
● Rest for a minute
● 20 jumping jacks
● 15 pushups
● 18 squats
Tip: Replace squats with jump squats or add a plank into the mix.
Day 6
● 18 sit-ups
● 20 lunges
● 12 burpees
● Rest for a minute
● 18 sit-ups
● 20 lunges
● 12 burpees
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 7
Rest and try to stretch as often as you can to keep your muscles nice and
loose.
 WEEK 3
Day 1
● 23 jumping jacks
● 18 pushups
● 20 squats
● Rest for a minute
● 23 jumping jacks
● 18 pushups
● 20 squats
Tip: Replace squats with jump squats or add several planks into the mix.
Day 2
● 20 sit-ups
● 20 lunges
● 13 burpees (but try 15)
● Rest for a minute
● 20 sit-ups
● 20 lunges
● 13 burpees (but try 15)
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 3
● 25 jumping jacks
● 20 pushups
● 20 squats
● Rest for a minute
● 25 jumping jacks
● 20 pushups
● 20 squats
Tip: Replace squats with jump squats, or add a plank into the mix.
Day 4
● 23 sit-ups
● 23 lunges
● 14 burpees (but try 15)
● Rest for a minute
● 23 sit-ups
● 23 lunges
● 14 burpees (but try 12)
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 5
● 25 jumping jacks
● 25 pushups
● 23 squats
● Rest for a minute
● 25 jumping jacks
● 25 pushups
● 23 squats
Tip: Replace squats with jump squats, or add some planks.
Day 6
● 25 sit-ups
● 25 lunges
● 15 burpees
● Rest for a minute
● 25 sit-ups
● 25 lunges
● 15 burpees
Tip: Good exercises to add will be bicycle crunches or mountain climbers.
Day 7
Rest and try to stretch as often as you can to keep your muscles nice and
loose.
 CHAPTER 4 FORM
& SAFETY
BE AWARE
Remember, before you start any form of exercise, it's important that you
think about the types of exercises you'll be doing.
And, that you understand how they should be executed, and where you plan
to do them.
If you don't have the correct form, you could end up injuring yourself or
those around you.
If you're not aware of your surroundings, or don't let others know what your
exercise plans are, you could find yourself in some icky situations too.
Read on to avoid any negative outcomes that prevent you from achieving
your exercise goals.
Form
Before you start your workouts, you need to make sure that you understand
how to protect yourself from injuries. Learning the correct way to do an
exercise, or the correct "form" for each exercise is important to your own
safety and results.
If you don't learn how to do an exercise the right way, you could end up
damaging your back or muscles or worse, breaking a bone.
No one wants to end up with a "stuffed" back because they didn't take the
time to read and learn how to execute a specific exercise. Make sure you
check your form by watching yourself in a mirror as you do each exercise
and by following the steps below.
Each routine in this book provides you with specific instructions on how to
do each move, but if you want to make sure your form is correct (which you
should), then this is what you need to know.
Upper and Lower Body Exercises
Follow these steps to ensure that you're protecting yourself from injury:
1. If using weights (optional — none of the exercises within this book use weights),
never jerk the weight behind you or above your head. You want to aim for a fluid,
deliberate motion. Also, make sure that you've got a good grip on them, particularly
if you're doing squats and have the weights resting on your thighs or shoulders.
Make sure the weights are secure before you begin the exercise.
2. When working on your back or core muscles, always make sure that your core is
pulled in tight. This means pulling your belly button into your back — basically
sucking your tummy in. You need to keep it that way the whole time you're working
on your back or core area. This prevents lower back injury and pulled abdominal
muscles.
3. Never fully extend your arms, and keep your elbows soft, particularly when you're
using weights of any kind (household items included). If you fully extend and lock
your elbows in place, you risk injuring your biceps, triceps, and elbow joints. Also,
when doing lunges or squats, never lock your knees in place as you're coming up;
always keep them soft. This protects your knees and keeps the muscles you're
targeting engaged and working.
4. When working on any part of your upper or lower body, keep your stance soft. This
means keeping your knees slightly bent and your weight pushing through your heels.
This will help keep you balanced and takes some of the pressure off your upper
body.

Exercise Hack
No matter what exercise you're doing, always suck your belly button into
your lower back. This ensures that you're protecting your lower back at all
times and helps prevent injuries developing. It also provides a bonus workout
for your core!

Safety Best Practices

While the above is focused on form and execution, this area is focused on
making sure you're safe while you work out, particularly if you're working
out alone or outdoors.
This is where planning and scheduling your exercise is key. You need to
think about where you're going to exercise ahead of time so that you can
ensure your own safety.

Some things to consider as you're exercising:

 1. If you're working out alone, make sure that someone knows what you're doing,
particularly if you're using weights of any kind. This is especially true if you work
from home and no one will be home to see you until after 5pm. The easiest way for
me to do this is to check in with my husband at lunchtime. That way, if he doesn't
hear from me, he knows something's up — you should implement something
similar.
2. If you're planning to workout outside, let someone know where you'll be,
particularly if you're going for a run and have your headphones in or you're working
out at a park in the middle of the day. Make sure you are aware of your surroundings
and of anyone else around you.
3. Be smart about getting started. Take it easy initially and then progressively increase
the difficulty of the exercises you're doing. If you feel something pull or twinge
while exercise, stop. Stretch the area where you feel the pain and then try again.
Take it easy and rest if you need to. I fractured my ankle running and ignored the
pain and continued to exercise on it for days afterwards. Luckily I didn't do any
permanent damage, but it meant I had to rest for 6 weeks with no exercise!

There's no harm in being smart and being aware. If you work out by yourself,
always let someone know what you're up to, even if it's a quick post on
Facebook or quick snap of where you are on Instagram.
Be smart, be aware, be safe.
 STRETCHING
At the end of each exercise routine you complete, you need to stretch, even if
you've only got a couple of minutes. If you don't, you'll feel it and be too sore
to exercise for a few days.
I remember a program that I started a few years ago called the "butt, thigh
and leg workout" that was all about targeting those three main areas using a
weighted belt.
The first few days were hard, but I loved the feeling of working out my butt
and thighs — problem areas for me because I'm pear-shaped.
Anyway, on the third day, I literally could not walk. Picture this if you can
(and I'm sure you will!):
I was living in a 2-story townhouse and my bedroom was upstairs. I went up
to bed on day 2, and by day 3 I couldn't even walk, let alone face walking
down a flight of stairs. What did I do instead?
I had to sit down at the top and butt-scoot down a flight of 20 stairs (much to
the delight of my roommates at the time). I don't know what was worse, the
pain or the embarrassment!
Had I taken the time to stretch my muscles on days 1 and 2, I would have
been sore on day 3 still, but it's unlikely a flight of stairs would have kicked
my ass. Lesson learned.
So, if you want to avoid doing the "butt walk of shame", you need to make
time to stretch.
In case you need more reasons, here are five benefits you'll get from
stretching, besides avoiding injury:
1.Circulation
Your muscles work hard when you're working out, so hard that blood
circulation can slow down, preventing nutrients reaching your muscles.
This is a large part of why your muscles hurt the next day, and why you
should stretch. By stretching, you increase blood flow and the nutrients
 can then be supplied to your muscles when they need them most. This
reduces soreness and allows you to exercise those same muscles the
following day.

2.Flexibility
This is just common sense. The more flexible you are, the easier exercising
becomes and the less strain there is on major areas of your body. As you
get older, your muscles become shorter and tighter, so the more you
stretch, the more you lengthen those muscles and the longer they'll be
able to support you.

3.Joint Motion
By stretching, you increase your level of flexibility, which leads to an
increase in motion for your joints. It's win-win as far as I can see. Range
of motion becomes important the older you get, so do yourself a favour
and stretch whenever you work out to ensure that you have the use of
your muscles for many, many years to come.

4.Stress Reduction
Along with exercising, stretching also helps to reduce stress, not just on your
mind, but also on your body. By stretching, you release the tension in
your muscles, not just from working out, but also from the stress of the
day. You'll also release endorphins, just like you do while exercising,
which will help to improve your mood and the way you feel overall.

5.Reduce Lower Back Pain

Stretching also helps to relieve tension you have built up in your lower back
during an exercise session. Chronic lower back pain is one of the most
common ailments that people deal with, so stretching this area will help
relieve the pain and help strengthen back muscles as well.

Now that you understand just how important it is, make sure you refer to the
resources page for the list of the top 10 stretches you should do following
each workout.
Now that we've covered form and stretching, the next section is where the fun
really begins! It's time to dive headfirst into your No Gym Needed plan.
The Beginners "No Gym Needed" Plan

THE PLAN EXPLAINED

Welcome to the Beginners No Gym Needed Plan. This chapter focuses on
helping you get into a regular exercise program to increase your fitness, help
you feel healthy and ultimately, manage your weight.
As you have already experienced, losing weight can be tough when you're
already carrying more weight than you want… Standard exercise routines
and gym programs don't take into account your unique circumstances, which
is super frustrating.
This chapter is all about helping you get moving again. If you can't do an
exercise, see the suggestions to modify it. Remember, the goal is to get you
moving. Focus on that rather than trying to lose weight first.
You'll feel less frustrated if you focus on movement first. Losing weight takes
time and is not just based on your exercise routine. It takes a holistic view,
with the foods that you eat playing a much larger role in your weight
management than exercise.
Everything you see in this book will help you move and increase your fitness.
But to reach your weight loss goals, you'll need to also be looking at what
you're eating too.
The routines in this book are split into two different sections:
1. Body-weight Routines
2. Weighted Routines (using household items or dumbbells)

The aim is to choose the exercises and routines that work best for you right
now. If you find any of the exercises or routines difficult to do or complete,
read the modification suggestions to make the exercises easier.
A couple of things to remember before you begin ANY exercise regime:
 Check with your doctor to make sure that
what you're planning to do is right for you
and your situation
It pays to exercise on a near-empty stomach.
If you must eat, eat something like a banana
or other piece of fruit and wait 15 minutes
before you start exercising.
Don't drink your calories! Have water on
hand while you exercise, but don't get the
flavored water. If you need flavor, add in a
slice of lemon or lime instead.
Listen to your body. If you feel shooting
pain, stop what you're doing. You can expect
exercises to feel hard or your body to be stiff
initially, but this is normal and will ease the
more you do the exercises.
Always have healthy snacks available. In your bag, on your desk, in the car,
around your house – just have them on hand. What's healthy? Protein powder
or meal replacement powder + water, nuts and seeds, baby carrots, etc. Fuel
your body with the right foods and it will take care of the rest.

Being Consistent With Exercising

When it comes to how often you should exercise when you're getting started,
there are a couple of points to keep in mind:

If you're exercising with any type of weights,

you need to allow 1-2 days of rest between
 weighted exercises to allow muscles to repair
themselves. Keep this in mind when you're
using any of the weighted exercise routines.
With cardio exercises, you can do these more
frequently, up to 3-5 times per week. These
are perfect to do on your non-weight days.
Ready? Let's get started! Read on to learn about your first beginners workout
routine!

GO-TO EXERCISES
Before we get stuck into different beginner routines, you need to be familiar
with the different exercises we're going to be using to make up these routines.
Study the exercises below and make sure you're comfortable doing them.
You can see videos for each exercise on the Resources Page here:
https://www.hustleandgroove.com/ngnbresources

Password: ngnb@2717
Ready? Get started now.

#1: Squats

▪ Beginner: 20 reps [with weights use milk bottle option x 3 sets]

▪ Intermediate: 45 reps [with weights use sand-filled coffee canisters x
3 sets]
▪ Advanced: 60 reps [with weights use 5-10 lbs bag of potatoes x 3
sets]
Repeat the exercise 3 times.
Refer to the image below to see how to do this exercise with correct form.
How-to:
When doing this exercise, you want to keep your weight in your heels,
pushing down through your heels when you squat and then also pushing up
through your heels when you stand (if performing an assisted squat).
Do not over-extend your knees or lock them in place on your way up.
Instead, keep knees soft and don't straighten them on your way up. This will
keep your upper leg muscles engaged at all times.
1. Start with your feet shoulder-width apart, with your toes slightly pointing outwards.
2. Pull your belly into your back, so that you've got proper support.
3. Lower your bum to the floor, stopping about halfway down. This action should be
like you were about to sit in a chair, so stick your bum out but keep your chest and
head level.

MODIFICATIONS
If you're just getting started and aren't familiar with this exercise or you don't
feel you can hold your weight on your own, you might find it helpful to use a
chair to help you with this exercise.
Pretend you're going to sit on the chair and hover just above it when you feel
the back of your thighs grazing the chair (think hamstrings). Or, if you feel
like that is still going to be difficult, use the chair to balance yourself by
placing the chair on one side of your body and holding onto it as you lower
yourself down.
Remember, you don't have to do a deep squat to begin with.
Alternative Exercise: If you're not able to do a squat at all, you could do a
Glute Bridge, where you lay on your back on the ground, with your feet flat
on the floor, knees up as if you were going to do a sit up.
Pushing through your feet, lift your bum off the ground as high as you can
go, and squeeze your butt muscles. Hold this for 3 seconds and lower.

Repeat 10-20 times.

#2: Mountain Climbers

▪ Beginner: 10 reps
▪ Intermediate: 35 reps
▪ Advanced: 50 reps
Refer to the image below to see how to do this exercise with the correct
form.
The key to doing this exercise right is to keep your upper body tight, tummy
muscles pulled in, and pushing all your weight through your legs.
How-to:

1. Start with your feet slightly shoulder-width apart, with toes

slightly pointing outwards.
2. Lower your body straight down, keeping all the weight in the back of your heels.
3. Place your hands on the ground in front of you and pulling your tummy into your
back, kick your feet backwards, landing on your toes.
4. Pull one leg in towards your waist, keep the other leg out straight.
5. Pretend you're walking up a mountain, jump-changing between each stride
as you change legs.

MODIFICATIONS
There are several ways you can modify the mountain climber to suit your
current situation.
#1: Use a chair to support your arms by placing them on the seat part of the
chair. This allows you to be semi-upright as you do the mountain climbers.
#2: If the chair option is still difficult, stand up normally and use the back of
the chair to support you as you raise your knees towards your chest as if you
were climbing really high stairs. Start slow and the slowing increase your
pace.
#3: Rather than "walking up a mountain" for your mountain climbers, try
pulling your knee to the opposite elbow, like you might if you were doing
bicycle crunches. This makes the exercise easier to complete.
All of these options offer varying degrees of difficulty. Choose the one that
best suits your current situation.

#3: Jumping Jacks

▪ Beginner: 30 seconds
▪ Intermediate: 60 seconds
▪ Advanced: 120 seconds
Repeat 2 times.
Refer to the image below to see how to do this exercise with the correct
form.
How-to:
The key to doing this exercise properly is making sure that your hands clap
above your head and that your feet are slightly pointed outwards. Do the
movement as fast as you can in the time you've chosen, depending on your
level.
You can add weights to this exercise by adding sand or pebbles to a pair of
old socks and holding on to them or tying them to a belt; the more socks you
hold, the harder it will be.
MODIFICATIONS
Jumping Jacks are a cardio-based exercise and are great for lifting your heart
rate.
But they can also be hard on your knees. If you find a standard jumping jack
difficult to do, follow these options instead.
#1: Rather than jumping, step side to side instead. You can do this as fast or
as slow as you wish. One repetition is a step each side. Still raise your arms,
but instead of raising them out to the side, simply raise them straight up.
#2: If you find raising your arms too hard, lift them halfway instead and
slowly increase how high your raise them every time you do jumping jacks.
Alternative Exercise: Instead of doing a full jumping jack, replace the
exercise by marching in place. You can march as fast or as slow as you like.
Make sure to swing your arms as well, to get the most out of this easier
option.

#4: Plank

▪ Beginner: 20 seconds
▪ Intermediate: 45 seconds
▪ Advanced: 60 seconds
Refer to the image below to see how to do this exercise with the correct
form.

The Plank is a great workout for your core. If you can do this every day,
either as part of your exercise routine or just when you're watching TV, you'll
start to see a difference in 30 days.
How-to:
1. Lay down on your tummy.
2. Prop yourself up on your elbows, shoulders tight and arms strong.
3. Pull your tummy into your back and lift your body up, resting on your toes.
4. Keep your back flat and hold this stance for your chosen amount of time.

MODIFICATIONS
You can decrease the difficulty of this exercise by propping yourself up on
your hands rather than your elbows.
You can also use a chair to balance yourself on too, as long as you're pulling
your tummy tight and keeping your arms straight, you will still see the
benefits of this exercise.

#5: Push-ups

▪ Beginner: 10 reps
▪ Intermediate: 40 reps
▪ Advanced: 60 reps
Repeat 2 times.
Refer to the image below to see how to do this exercise with the correct
form.
MODIFICATIONS
As a beginner, you should start on your knees; as an intermediate, on your
knees but with your torso elongated (as shown in the picture); and advanced
should be a full push-up off the toes.
The closer your knees are to your chest, the easier it is to do. As long as you
keep a strong form through your shoulders and arms, you will see results
from the easiest option.

#6: Lunges

▪ Beginners: 5 reps each leg

▪ Intermediate: 15 reps each leg
▪ Advanced: 25 reps each leg
Repeat 2 times.
Refer to the image below to see how to do this exercise with the correct
form.
How-to:
1. Start with your feet shoulder width apart. Place your hands on your hips and take a
big step forward with your right foot.
2. All of the weight should be on the foot that is stepped forward, with your back leg
used to keep you balanced.
3. Push off on the foot that is forward and step back. Repeat on the other leg.

MODIFICATIONS
If you find taking a big step forward difficult, just take a normal step forward
and lower your body down halfway.
If you find a forward lunge like this difficult to do, period, try a side lunge
instead. Step out to the left as wide as you can go and then step back. Repeat
on the other side.
You can also use a chair to help you balance as well as take some of your
weight.
Lunges are an important exercise as they increase your flexibility, so try and
do one of the modified versions if you can.
Don't forget, you need this password to access the resources page:
ngnb@2717
Next, we're going to jump into some body weight routines using a
combination of these exercises.
Remember, if you struggle with any of the exercises; refer to the
modifications mentioned to make it easier.
 CHAPTER 5 WHY
IT'S IMPORTANT TO KEEP
A ROUTINE
One of the first things almost any trainer will tell you is to get yourself on a
routine. But is it really important? As long as you train, is that not what is
most important? You may think that routines lock you in and restrict you. But
this is not the case. Routines help you in many ways and are quite important.
Routines help you stay consistent, keep up with your training, and stay on
target with progress. By using routines you can clear up brain space and
concentration for other things. If you set routines you are making sure things
get done and set up the structure that frees you to do more because you
accomplished what was important and did not waste time trying to get things
figured out.
Consistency is key
It is important to keep consistency and create habits. Habits and routines
make it easier to carry through on our goals. If we do not have habits decision
fatigue sets in. Each choice that we make throughout the day takes a certain
amount of energy. This builds up and compounds throughout the day. If we
do not have routines and habits everything becomes a choice. Setting up your
routines helps alleviate some of that decision fatigue. If we have habits in
place we do not have to think as much about training, we just do it. It
becomes ingrained in our day, ingrained in us. It becomes a part of who we
are. Once habits become ingrained they become the default. At a certain
point, it becomes easier to train than to not train. We get up, we put on our
workout clothes and hit the gym. No questions, no hesitations. We know
exactly what we're going to do and where we're going to go.
Our habits are like water. Water erodes stone a little at a time by
maintaining a constant flow or drip. If the flow or drip is not constant the
stone is not eroded. If we want to carve and form the body we want, we need
to be just as consistent.
Don't lose your gains
Without a routine is can become easy to skip training sessions. If too
many sessions are skipped, gains previously achieved are lost. It is the old
adage "If you don't use it, you lose it". You have to use and maintain your
body and your muscles if you do not want to lose them. This can also mean
your gains are slow. If you build a little and then miss several workouts you
may not have lost all or even most of your gains. But, you will have lost
some. What this means is that you are not building as much muscle as you
would have if you had not missed any workouts. You may be building
muscle, but you will be doing it very slowly. Consistency and routine help
avoid this kind of two steps forward, one step back kind of training.
Don't forget your skills
The same holds true for skills as well. If we do not use our skills we lose
them. If we do not practice our skills we will begin to lose our edge. Our
skills will not be as sharp and become more difficult again. Skills take
practice. The more you practice, the better you get. The less you practice, the
worse you get. If you do not regularly and consistently practice your skills it
will be a much slower and much more difficult road. Much in the same way
that piano lessons go much better if you have practice your music every day.
If you are consistent with your practice your skills become smoother and
sharper.
Provide structure
Having a routine creates structure in your training. Children are not the
only ones who need structure in their lives. Adults need structure too. The
structure is important for everything in life. If we do not have structure it is
easy for life to get crazy and to slip into chaos. Structure provides familiarity
and comfort. With structure and a plan, we do not have to work a schedule re-
arranging and making training sessions work. This is because we already
know what we are going to be doing and when we are going to be doing it.
Structure provides dependency and predictability. Life is already
unpredictable enough, we do not need to be adding unpredictable training
sessions.
Create efficiency
When we follow a routine and create habits we also become more
efficient. Because we do not have to think so much about doing something
that has become a habit we end up cutting out a lot of time having to remind
ourselves or make sure that we don't forget our training sessions. We also cut
out a lot of time figuring out what we need to do and how to do it. We also
cut out a lot of time trying to figure out when to fit in our training sessions.
All these things add up to much more efficient training.
Routines are quite important indeed! Setting a routine helps keep you on
course and achieving your goals. Thinking about when you can exercise and
what workouts you are going to be doing when and keeping at it regularly
will set you on the path to creating great habits that will stay with you for the
long run.
 CHAPTER 6 WHY
BODYWEIGHT
WORKOUTS ARE GREAT
It is important to train, exercise, and take care of your body. Training helps
prevent and manage certain chronic diseases and ailments. Training is a good
way to manage stress and anxiety. Training helps alleviate some of the
symptoms of depression. A great and easy way to train is by using your own
bodyweight! Yes, that is right! You don't need any equipment at all to get a
great workout and experience all of these wonderful benefits of training!
Here are just some of the added benefits of bodyweight training.
Can be easily done anywhere
Bodyweight workouts need no equipment. This means you can do them
anywhere! You do not have to go to the gym to workout. You can workout in
your own home. Or outside in your yard. Or at the local park. It is up to you!
This saves you a lot of time driving to the gym and then back home again.
You also save time packing a bag for the gym because if you are at home
everything you need is right there. This also allows you to workout in privacy
and not have to worry about others watching you. Which is a big plus if you
are self-conscious.
Functionality and natural body movements
The body has a natural way in which it moves. Many bodyweight
exercises take advantage of these natural movement patterns. Things like a
squat emphasize the natural ability to sit in a chair or on a stool or bench.
Push ups work on the range of motion of the arms and shoulders. It is
important to maximize on these natural movement patterns because this is the
way the body is meant to move. These movement patterns are how the body
functions. These are the tools we need to live everyday life and move and
function outside of fitness and training. It is how we take care of ourselves
and our loved ones. How we do our jobs. How cook and clean. It is living life
in general.
Saves you money
You will also save quite a bit of money using bodyweight exercises and
workouts. With bodyweight training, you will not need a gym membership.
That is a savings right there. The need for equipment is also greatly reduced
with bodyweight training. Yes, equipment is great and you can use it.
However, the need for equipment is eliminated using bodyweight exercises.
You can get started with nothing, and add small amounts of minimal
equipment as you progress. Or, if you choose you can progress with no
equipment. There are many variations and progressions with bodyweight
exercises that are quite challenging with no equipment.
Saves you space
Less need for equipment also saves space. There is not as much bulky
equipment taking up floor and wall space. Which is great if you have a
smaller home and are limited with the space you have. Or, if you just simply
want to leave more space for moving around or other furniture. This can also
mean you do not necessarily need a complete room dedicated to working out.
A living room, bedroom, or even a back deck could double for a gym room in
a pinch.
Limited equipment means limited excuse
Limiting the need for equipment in your training means limiting your
excuses for not training. A lot of times people can use not having access to a
gym or access to equipment as a reason to not workout. Bodyweight training
takes that excuses away. Now you can workout at home with nothing. This
removes the first barrier to getting started. Once it becomes easier to get
started, you are more likely to get started. Then, when you get started, it is
much easier to keep going. Getting started is often the hardest part.
These are just a few things that make bodyweight training a great choice.
The flexibility and adaptability of bodyweight training are almost unlimited.
The savings in space and money can be a great advantage and even more to
the flexibility of this training style.
 CHAPTER
7 BALANCE
EXERCISES
The balancing exercises of this chapter are given in order of difficulty. Start
with the basic ones and gradually start to practice more difficult ones.
Beginning Balance

Stand straight and keep your feet comfortably apart. Place your hands on the
hips, then turn your trunk and head as far to the left as possible and then to
the right. Repeat the practice for five to ten times. Do it with your eyes close
to make things more difficult for you.
Swing and Sway
Use a table or a counter for support and do each of the following for five to
ten times:

1. Gently rock back on the heels and then go up on your toes

 2. Do the box step

3. March in place, do it with your eyes open and then do it with

your eyes closed

Base of Support

You need a counter or a table to practice the following exercises. Start by

practicing 10 seconds. When you are able to do it with your eyes open, start
to practice with your eyes closed.

1. Stand and keep your feet together.

2. Stand and keep one foot in front and the other one back.
3. Stand heel to toe.

Toe Walk
The aim of the exercises is to increase your ankle strength and practice
balancing on a small base of support while exercising. The exercise: stay
close to a table or a counter for support. Now rise up your toes, and walk up
and back along the counter. Start practicing with your eyes open and then
practice with your eyes closed without support.
Heel Walk

The purpose of the exercise is to improve your lower leg strength. The
exercise: stay close to a table or a counter for support; raise your forefoot and
toes, and walk up and back along the counter on your heels. Just like the
other exercises, start with your eyes open and with the assistance of the
support structure. Once you are familiar with the exercise, practice with your
eyes close and without the support structure.
One-Legged Stand

Hold on to a chair or a counter and lift one foot completely off the floor. Lift
your hand once your body is balanced. Try to hold the position for 10
seconds. When you can do it without a support structure with your eyes
opened. Try with your other leg.
The stretcher
This is a whole body exercise and benefits your entire body. The exercise:

1. Point the toes and pull your toes toward the nose. Relax.
2. Bend the knees and then flatten them and let them relax
3. Arch your back and do the pelvic tilt. Relax
4. Inhale and stretch your arms upwards, above your head. Exhale
and lower your arms. Relax.
5. Stretch your left arm above the head, and stretch your right leg
by pushing away with your heel. Hold the pose for a count of
10. Relax and repeat to the other side.

Aerobic Activities for Endurance

When it comes to doing aerobic exercise, people often get confused about
what to do and how much to do. When doing aerobic exercises, you need to
follow the three building blocks

Frequency: Frequency is how often you exercise. For

moderate-intensity aerobic exercise, three to five times a week
is a good choice.
Time: Split up your exercise time in a 10-minute stint, three
times daily. This gives you 150 minutes of weekly exercise if
you exercise every day.
Intensity: Moderate-intensity aerobic exercise is a safe and
effective approach for you. Doing a talk test is a good way to
measure your exercising intensity.
Talk Test
Moderate-intensity exercise allows you to speak comfortably while
practicing. So when exercising, talk to another person or yourself, or recite
poems out loud. If you don’t have any problem with talking while exercising,
you are doing moderate intensity exercise. But when you are exercising at
high intensity, you are short of breath or breathing too hard and can’t talk
normally.
Warming UP
Don’t start exercising when your body is cold. Before starting moderate
intensity exercise, prepare your body to do more strenuous work. For
example, if you are going for a brisk walk, warm up your body with 5
minutes of slow walking. Warming up reduces your risk of soreness, injuries,
and irregular heartbeat.
Cooling Down
After moderate-intensity exercise, a cool-down period helps your body to
return to its normal condition. After exercising, take a slow walk and help
your muscles to gradually relax and your breathing and heart rate to become
normal again.
Aerobic Exercises
Walking
You can do it almost anywhere, and it’s safe, easy and inexpensive. If you are
not used to walking, then start with 5 or 10 minutes of exercising and
gradually increase the time. Here are some walking tips for you:
Walking tips

Choose your ground. Always walk on a flat level surface.

Walking on uneven ground, soft earth, hills, sand or gravel is
hard work and often leads to foot, knee or hip pain. Walk on
shopping malls, fitness trails, streets with sidewalks, school
tracks, and quiet neighborhoods.
Always warm up and cool down with a stroll: As mentioned
earlier, do gentle 5-minute walking before and after exercising.
Set your own pace. Do the talk test and set your own pace.
Increase your arms work: When exercising, you can carry loads
or weight in each hand and make the exercising more intense.
Swimming
Swimming is another good exercise for you. Swimming in the water
strengthens your muscles and cardiovascular system without putting much
stress on your body. Just like walking, you need to swim continuously for 10
minutes to make it an effective aerobic exercise. Try different strokes and
change strokes after each lap or two.
Swimming Tips

The crawl and breast stroke needs a lot of neck movement and
may be uncomfortable. Use a mask and snorkel to solve this
problem.
Use a good pair of goggles to prevent chlorine getting into your
eyes.
Taking a hot shower after a swim lowers stiffness and muscle
soreness.
For safety reasons, never swim alone.
Aquacize
If you don’t want to learn various strokes or don’t like to swim, then aquacize
or exercise in the water. Aquacize is fun, comfortable, and effective aerobic
activity. The buoyancy of water takes the weight off back, hips, knees and
feet and especially helpful for people who have pain in these areas.
Getting Started
Join a water exercise class that offers a good instructor. The Y and the
Arthritis Foundation sponsor water exercise classes and train instructors to
teach them. The Heart and Lung associations also refer you to exercise class
that includes aquacize classes.
Aquacize Tips

Wear something on your feet to protect them from rough pool

floors. There is footgear available, specially designed to wear
in the pool water.
Wear a pair of disposable latex surgical gloves, if you have
Raynaud’s phenomenon or sensitive to cold.
 Wear a lift vest or a flotation belt for extra buoyancy and
comfort by taking weight off your feet, knees and hips.
Stationary Bicycling
Stationary bicycling offers you the fitness benefits without the outdoor
hazards and saves time. The stationary bicycle is a really effective alternative
exercise. It doesn’t put excess pressure on your feet, knees and hips. You can
easily adjust your exercise intensity and weather can’t interfere.
Making it Interesting
Often people complain that stationary bicycling is boring. Practice when you
are reading, listening to music, or watching TV. This approach will make it
interesting and save you time. Often people use the stationary bicycle while
watching the daily news or favorite TV show.
Riding Tips

Stationary bicycling exercises different parts of your body than

walking exercise. Start off with no resistance and ride for only
a few minutes. Increase resistance as you get used to riding the
bike.
Pedal at a comfortable speed. 50 to 70 rpm is a good speed to
start for most people. Increase your speed as you get used to
bicycling. Remember, faster is not necessarily better for you.
With practice, you will know the best speed and resistance
condition for you.
Your goal should be 20 to 30 minutes of practice daily at a
comfortable speed.
Keep a record of the times and the distances of your bike rides.
On bad days, practice, for a shorter period of time, at a lower
rpm or with no resistance.
Other Exercise Equipment
Restorator
A restorator is a small piece of mobile exercise equipment with foot pedals
that can be placed on the floor in front of a chair or can be attached to the foot
of a bed. You can adjust the resistance and exercise by pedaling.
Arm Cranks
Arm ergometers or arm cranks are bicycles for the arms. You can mount it on
a table and improve your upper body strength and cardiovascular fitness by
using it. Using only your arms for endurance exercise requires different
intensity monitoring than the bigger leg muscles. So consult with a physical
therapist to set up your program.
There is also other exercise equipment including mini-trampolines,
treadmills, stair-climbing and elliptical machines.
Aerobics Tips

Wear shoes. Soft carpet and cushioned floors may tempt you to
go barefoot. Avoid the temptation and wear shoes. Shoes will
protect the joints and muscles of your feet and ankles.
Protect your knees: While exercising, keep your knees relaxed
and protect them.
Don’t overstretch: The warm-up and cool-down will include
stretching and strengthening exercises. Stretch only as far as
you comfortably can and don’t overstretch yourself.
Change movements: When starting a new exercise routine, it is
normal to feel some sensations in your muscles and around
your joints. If your discomfort continues, change movements
or stop for a few hours and rest.
Alternate between exercises: Do a variety of exercises. Warm
up with stretching exercises, do aerobics exercises like
walking, treadmill or stationary bicycle and finish with low-
intensity aerobics and cool-down routine.
 CHAPTER
8 HEALTHY
EATING
To stay healthy, along with exercise you need to eat a balanced, healthy diet.
A healthy diet will give your body more energy, improve your physical
appearance and lift mode. With so many diet choices it can get overwhelming
for you. Here are some brief, to the point helpful dietary guidelines for you:

1. Eat healthy carbs, including whole grains: Whole grains give

you healthy, complex carbohydrates and fiber. Whole grains
are also rich in antioxidants and phytochemicals, which protect
you against diabetes, coronary heart disease, and certain
cancers. Healthy carbs include Whole grains, vegetables, fruits,
and beans. Avoid bad carbs such as white rice, white flour, and
refined sugar.
2. Eat plenty of colorful fruits and vegetables: Fruits and
vegetables give you fiber, vitamins, minerals and antioxidants.
Focus on eating five servings of fruits and vegetables and they
will naturally fill you up and help avoid eating carb rich foods.
3. Eat quality protein: Focus on eating high-quality protein such
as fish, chicken and plant-based protein such as nuts and beans.
4. Lower your sugar consumption: The excess sugar consumption
has become one of the major health problems. Excessive sugar
consumption leads to weight gain, diabetes and fuels mental
diseases such as depression. Limit the following ingredients
because they contain a high amount of carbohydrates and
calorie:
Fructose White sugar Powdered sugar

Raw sugar Beet sugar Rice syrup or brown rice

syrup

Confectioners sugar Maple syrup Sugar cane syrup

Molasses Agave nectar Cane sugar

Honey Turbinado

5. Eat Plenty of fiber rich foods: Fiber-rich foods help you to lose
weight, stay healthy, lower your risk of diabetes, heart disease,
and stroke. Good sources of fiber include wheat cereals, barley,
oatmeal, whole grains, nuts, beans. Vegetables such as
tomatoes, celery, and carrots. Fruits such as pears, apples,
berries and citrus fruits.
6. Eat calcium rich foods for bone health: Calcium is needed for
variety bodily functions. Good sources of calcium include:

Dairy: milk, unsweetened yogurt, and cheese.

Vegetables and greens: Eat kale, romaine lettuce, collard
greens, broccoli, fennel, celery, Brussels sprouts, crimini
mushrooms, asparagus, summer squash.
Beans: Eat kidney beans, black beans, white beans, and pinto
beans.

7. Enjoy healthy fats: Healthy fats are needed for physical and
emotional health. Good fats include:

Monounsaturated fats from avocados, pecans, almonds,

hazelnuts, and seeds such as sesame and pumpkin.
Polyunsaturated fats, including omega-3s, found in fatty fish
 such as wild caught salmon, herring, mackerel, anchovies, and
sardines.
Saturated fats from coconut oil, whole milk, and salmon.
Avoid trans fats found in processed foods, margarine, vegetable
shortenings, cookies, candies, crackers, baked goods, fried foods, snack
foods or any food item that is labeled as “partially hydrogenated”.

8. Lower your salt intake: Sodium is frequently added to a variety

of food items to improve taste. Remember your body needs
only about half a teaspoon of table salt daily (1 gram).
Consuming excessive salt cause high blood pressure and lead
to increased risk of heart disease, kidney disease, stroke,
erectile dysfunction and memory loss. Use herbs and spices to
improve taste and lower your salt intake.
 CHAPTER 9 THE
WHAT’S, WHY’S, AND
HOW’S OF WORKOUTS
This chapter will talk about the kinds of workout routines, why these kinds,
and how to do them all properly. Part of making the perfect home workout
plan is knowing what the actual workout is comprised of.
For some people, any increment in physical activity would already count as a
workout. Activities like walking, biking, and running may be enough,
depending on your goals. Others wish to go beyond those activities.
Cardio
Cardiovascular activities, or more commonly known as cardio, are exercises
that speed up your heart rate and breathing. It’s also called aerobic exercise
because it refers to how the oxygen in your body tries to meet the energy
demand during undergoing exercise.
Many activities are considered cardio, whether of low or high intensity.
These activities include swimming, jump rope, walking, jogging, burpees,
squat jumps, kick dancing, and even running up and down stairs.
Cardio is among the easiest types of workout to do at home because it doesn’t
require any equipment. It does, however, require discipline.
Strength
Another type of workout is strength training. These are activities that aim to
build, strengthen, and tone muscles through muscle contractions. There are
three powerlifting exercises that help with strength training.
The first one is deadlifting. This involves a barbell or any type of bar
weights. The bar is lifted until the level of the hips and then brought back
down. The deadlift works on butt muscles, quadriceps or the upper front legs,
hamstrings or the upper back of legs), lower back muscles, and upper neck
muscles to name a few.
The next powerlifting exercise is the bench press. While deadlifting mostly
works on muscles below your stomach, bench presses focus on upper body
strength and development. Bench presses mean lying down on a weight
training bench, and then pressing a barbell or any weight upward.
The third powerlifting exercise are the squats. While the first two exercises
are good for muscle strength, squats are the only ones that won’t need special
equipment – unless a person chooses to use them for added exercise.
Squats are done by lowering the hips from a standing position, and then
going back up. This exercise works on a person’s quadriceps, calves, and
hamstrings – but they’re a good exercise for the entire body because it
promotes body-wide muscle building.

Flexibility or Stretching
Most beginners confuse stretching with warming up, and often think they’re
the same thing. While waring up can include stretching activities, stretching
itself or flexibility training is a workout in itself. It aims to lengthen the
muscles and range of movement of joints.
Flexibility training is best done when the muscles are warm, so warm-ups are
essential to a successful exercise. Stretching with cold muscles can be painful
and can lead to injuries, so it’s recommended to warm up and then begin the
workout at low intensity levels first for 10 minutes.
Below are some of the best flexibility training exercises:

Hamstring Stretch

Sit down and stretch both legs as far away from each other as possible. Then,
point the toes towards the body and reach for them using both hands.
Depending on body size, reaching the toes might be impossible for some, so
just try to reach as far as you can, without bending the knees. Do this for both
the legs.

Butterfly Groin

Sit down and bring the feet towards the groin until the feet press against each
other. Use the elbows to press down on the legs to do a more intense stretch.

Lying Hip

Lie down face up and bring both knees level with the hip. Bring one leg
towards the opposite knee and have both hands on the knee of the leg that’s
on top of the other knee, holding it steady and pulling the leg towards the
body. This is a good stretch for men because they usually have tight hips.

Lying Quad

This involves lying down on the side. Using the arm that’s far from the
ground, bend the knees and pull the foot backwards. The further the knee is
brought backwards, the more intense the stretch is. This can also be done
standing up by holding your foot with both hands, and then pulling
backwards the same way. This works on the quadriceps or quads, which are
the front upper leg muscles.

Calf Stretch

There’s a standing version and an against the ground version. When facing
the ground, stretch your calves at an angle for a few seconds before doing the
same for the other foot. There are no required angles but switch it around and
try higher angles because they work on the upper and lower calves more.
This is a stretch common to runners because they’re more prone to having
very tight calves.

Shoulder Stretch

Pull your elbow towards the opposite shoulder and press on the stretched
elbow. Do this for both arms. This stretches the shoulder muscles - both the
medial and posterior deltoid.

Triceps Stretch

Pull the elbow behind the head as far as possible. This stretch works on all of
the muscles of the triceps. Remember to keep the hand of the stretched elbow
close to the shoulder and not close to the other elbow.
Each stretch on the list should be held on to for 10 to 15 seconds, 2 times per
leg or arm. With stretching, especially for beginner, there can be mild
discomfort, but not pain. While stretching, relax and exhale, try not to move
around or bounce too much.
What is the optimal mix?
All these exercises don’t need to be done every day. A good balance of each
should be considered. While there’s no perfect number of cardio, strength,
and stretching that will work for everyone, below is a good rule of thumb.
Consider your goal, time restraints, and fitness levels. For people who are just
starting out, a basic training program that incorporates cardio, strength, and
stretching should be followed until they are fit enough to increase the
frequency of any field.
Trainers recommend doing a minimum of 30 minutes of cardio 5 days a
week, a minimum of 20 minutes strength training 3 times per week, and
stretching or flexibility training at least twice every week.
Workouts are also comprised of two other processes: warming up and cooling
down. Warming up prepares your muscles by pumping blood in them. Warm-
ups also lubricates joints for the exercises you’ll be doing. This is done
before any workout.
It’s important because it reduces the risk of muscle tear or any other joint
injury. Without warming up, not only will you be more prone to injuries, but
you’ll also be getting less from your workouts; not to mention a super sore
body the next day.
Below are some of the most recommended warm up exercises:

Pull-ups (50 reps)

These are best before upper body workouts. For beginners who have trouble
doing pull-ups, using an assisted pull-up machine (if available) or finding a
spotter can help.

Supine Knee Cross (10 reps per leg)

This warms up the back muscles, one of the muscles that are most prone to
injuries. Lie down flat on a mat facing the ceiling and bend one leg towards
the chest. Try to reach the ground with your bent leg without your shoulder
lifting off the ground. Repeat for the other leg.

A Quick Yoga Session

Yoga routines such as the sun salutation or Surya Namaskar – often

considered the best full-body warm-up – are also good warm up choices.
They gently prepare your muscles for intense workouts and calm the mind.
Another part of workouts is cooling down. After completing a workout, don’t
just rush into the shower and move on with other parts of your day. Take time
to stop and cool down. This step is just as important as the workout itself.
Cooling down, as the name suggests, reduces the intensity of the activity
done. This allows the blood to re-circulate around our entire body, lowers
heart rates and breathing, and reduces dizziness after workouts. Without
cooling down, people can faint from losing blood circulation temporarily!
A proper cool down includes 3 to 5 minutes of exercises at low intensity. For
example, at the end of a long run or jog, begin walking. Walking is one of the
best cool down activities.
Cooling down also means working on the muscles that have been the target
of the main workout. Stretch the target muscles for 5 minutes – holding them
for 20 to 30 seconds per stretch.

Focus Areas
Now let’s talk about focus areas. When beginning workouts, it might seem
scary because we have so many core muscles that need work. Where or what
muscle group should be worked on first? Which muscles should be worked
on together? How many times per week?
Workouts that try to involve as many muscle groups as possible is draining
and can be counterproductive. If someone does intense full muscle training
ever day for his workouts, at some point he’s going to be too tired and sore to
keep going. If someone does alternate between different muscles but at
random intervals, they risk pairing the wrong muscle groups together and
doing more harm than good.
It’s important to see how our muscles work – whether small or large. Unlike
what most people think, muscle groups don’t function individually. To
develop a strong core, smaller muscles work with larger muscles. It acts as a
support to build a strong foundation.
Focus areas during workouts should match with the correct muscle groups.
Let’s look at which muscle belongs to which group with the short guide
below.

Push Muscles

Push Muscles include the chest, shoulders, and triceps. They’re called pull
muscles because they push resistance away from the body. Chest and
shoulders, including pectoral muscles for men, are the bigger muscles, while
the triceps are the small muscles. These muscles are worked on through
shoulder and chest presses, bench presses, overhead presses, and dips for the
chest.

Pull Muscles

Pull Muscles are comprised of the biceps and the back muscles. They’re
called pull muscles because they literally pull resistance to the body. Our
back muscles are large muscles comprised of latissimus and rhomboid
muscles and are supported by the biceps. The back muscles’ main function is
to move the shoulders and the biceps contract so our elbows can move. These
muscles are worked through pull exercises like using cable pulleys, barbells,
and other weights.

Hamstrings, Calves, and Glutes

These muscles are those below our stomach until our toes. They help us in
hip and knee movements. The hamstrings’ main function is to bend the knees
and rotate the lower leg. The calves allow us to point our toes and lift our
heels up. Gluteal muscles or glutes support both the hamstrings and the
calves. These muscles are worked through squats.

These three can be alternated with one another every day, so

each muscle area can be worked on 2 times per week. If the
workout plan is for 7 days a week, spend the 7 day either
th

focusing on full body stretches or simple cardio exercises that

 focus on the whole body.

Perfect Form
“What about achieving the perfect form? What should I focus on for perfect
form?” A good form while exercising yields better results because it means
the exercise is being done in the most optimal way possible. But how is the
perfect form achieved?
A general rule to remember is that if a workout routine doesn’t require a lot
of extra movements, don’t do extra movements! A lot of routines such as abs
exercises are failed because people tend to use a lot of motion. Use
momentum, not speed. Concentrated muscle contractions are better than
speedy sit-ups that can even lead to pulling the neck.
For doing deadlifts and pushups, a general tip is to pretend there’s an apple
between the chin and the neck. This way, there’s no temptation to look up at
the ceiling while doing deadlifts or looking at the toes when doing push-ups.
Keep the neck straight and your eyes forward, if you need to look up, use
your eyes, not the whole head.
Another common mistake is crossing legs during workouts. If a routine
doesn’t require overlapping knees, avoid it. Learning to keep the knees
together is a strengthening move and even adds to the workout.

Other Tips
The most important tip this book can impart on you when doing home
workouts as a beginner is to start slow. Begin with simple workouts and then
work your way up to different and more complex workouts.
This reduces the risk of injuries and discouragement if you can’t accomplish
the complex workouts. Especially because most of the workouts if not all,
will be done at home.
Start simple and train the body first. When it’s ready, move on to more
challenging routines. If your body can’t seem to handle the challenging
routines yet, it’s okay to take a step back.
Another tip is to complement the workout with other physical activities such
as tennis, swimming, Pilates, or even more walking. Don’t expect a lot of
change if the mind is conditioned to only want to be healthy when working
out.
The goals we’ve made at the beginning should always be in your mind. On
top of the workouts, eat a healthy diet, do more physical activities, and
choose to use the stairs instead of the elevator.
 CONCLUSION
I would like to add some tips and tricks to keeping the weight off (that you
will no doubt have lost in this time) and keeping in shape after you are done
with this book. Keeping up with the weight or keeping in shape is a big part
of your success and that is why these pointers are so important.
Once you reach your goal weight, it is easy to just stop with the exercises and
go on with your life. That is probably one of the worst things you can ever
do. You have to keep on burning calories as you consume them. Fat gets
formed when you are consuming more calories than you are burning.
Exercising also increases your metabolism so without it, you will go back to
having a sluggish one.
Other than sticking to a healthy diet that you are adapting into a lifestyle,
exercise is the most important part of losing and maintaining weight.
It has to become a part of your daily routine like showering and brushing
your teeth. Unless you are too sick, there is no excuse for dropping exercises
completely. It should be at the very top of things to maintain. Your body,
weight and mind will thank you for it.