Oct 16, 2017

Behind every effective workout routine is a well thought out plan. You need to figure out which exercise will work best for you. Being a beginner and going for professional workout routines, like lifting heavy weights, can injure your body to the extent where you will not be able to stand up straight.

Jogging every morning or cycling in the afternoon is great for you but if you want to really want to whip your body into shape, then you need to have a vigorous exercising routine that is also diverse. The following are three exercising routines that can be paired with cardio a few times a week that will help you tone your upper and lower body:

Routine #1


A squatting routine is an excellent way to work out your hamstrings, gluteus and quadriceps. These include your butt muscles, front thigh muscles and back knee tendons.

This exercise mimics the actions of sitting in a chair. To prepare for this exercise:

  • Practice a few times by sitting and getting up from a chair.

  • Then proceed to tapping your rear to the chair.

Start with three sets of 10-15 reps. Be sure not to overdo it in the beginning and feel free to add more reps or sets as you get stronger.

Here is how to do it:

  • Stand up straight with your feet shoulder width apart

  • Hold your hands straight and stretched out in front of you

  • Lower your rear to the ground slowly while bending your knees

  • When you legs forms a 90 degree angle pause and hold, then stand back up squeezing your gluteus as you straighten your legs

Routine #2


Lunges are the perfect alternative to jogging. This exercise is also used for working out the hamstrings, gluteus and quadriceps.

Start with three sets of 10-15 reps. Be sure not to overdo it in the beginning and feel free to add more reps or sets as you get stronger.

Here is how to do it:

  • Stand tall with your feet shoulder width apart

  • Step forward with your right foot

  • Bend your right knee to 90 degrees, keeping your weight on the balls of your feet.

  • Your back knee should be about an inch above the ground

  • Then stand back up keeping your weight on the balls of your feet and squeezing your leg and core muscles

  • Do 10- 15 on the right side and then 10-15 in the left side- this equals one set

Routine #3

Push Ups

Push Ups strengthen the shoulders, chest and triceps. Instead of going straight for the actual exercise, practice your balance first by doing pushups from surfaces such as the kitchen counter, desk and chair.

Often professionals say that before doing push-ups, you need to warm up your body for the actual exercise. This can be done by doing push-up with bent knees.

Once you are comfortable in all these positions and are able to pick yourself up then go for the pushups on the floor. Start with 3-5 sets of 10 pushups. Eventually as you get stronger you will be able to do all 50 without taking any breaks.

Here is how to do it:

  • Take a face-down push up position on the floor

  • Place your hands shoulder-width apart

  • Feet together with your weight on the balls of your feet

  • Bend your elbows, keeping your elbows in, until your chest is about an inch or two away from the ground.

  • While lifting yourself up, engage your glutes and abdominal muscles

Note: Your body must be in a diagonal position

Once you have mastered these exercises, you can move forward to abdominal crunches and bent-over row with dumbbells. The reason why these two exercises must be performed after the above three is because they require more energy and endurance. If done wrong, you can injure your shoulder and have constant stomach cramps.

Exercising is not about losing weight, it is about strengthening your core muscles so that you can achieve a healthy and toned body. Before starting any exercise routine, make a plan and note down which hours of your day you can dedicate to your workout routine and then stick with the plan to reap the benefits of exercising.

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