Some thoughts and discussions from me.
Body Weight Resistance Program for a Beginner
Good morning!
I hope you all had a lovely weekend. Friday night we had an impromptu (as most of our plans are – how I like it) game night at our house and had a couple friends over to play Cards of Humanity. It’s a horrible, horrible, horribly awesome game, haha. Then on Saturday after teaching boot camp, I buckled down and wrote a bunch of programs for my new and renewing online clients, and watched the rest of the series Orange is the New Black. Saturday night was a beer dinner at Laurens, and Sunday, looking for houses, and a run by the neighborhood!
Pretty great weekend, all in all.
Now. Let’s talk resistance training. Right now, mine’s all over the place. I’ve been taking hot yoga like a crazy person, teaching (and participating in) my boot camp classes, practicing spinning profiles, hiking, and, oh yeah – getting in my resistance training. It’s crazy, and my focus is all over the place.
I haven’t really been following a lifting program lately. Instead, I’ve been trying to fit in 2-3 full body workouts each week, when I can. I also haven’t been able to really push myself because of all the other (physical activity) directions my body is being pulled.
Ideally, my resistance training is the center focus of my training. If I get my lifting workouts in, I’m good. Next comes hiking (ok, well maybe hiking is number 1 for my sanity.) I like to get in at least two hikes each week.
(photo c/o Lauren!)
Third is yoga, which I need at least once during the week. Then everything else is just additional movement.
My plan? Cut back. I’m dropping my 4-5 x’s a week yoga practice to once a week. The yoga I take isn’t yin yoga or hatha, it’s vinyasa, which is strength-based and takes a lot out of me. By cutting back to once a week, I’ll be able to give my resistance training program more attention and energy without triceps that are quivering from doing 40 chaturangas in a Wednesday afternoon vinyasa class.
I’m excited to write a program for myself and follow it again 
But in the meantime, I wanted to share with you all the workout I did on Friday, with just body weight, that I’ve tweaked a little so it’s designed for a beginner lifter. It’s actually very likely that one of my clients – whether in person or online – has a full body day in his or her program very similar to this one! It’s body weight only, both bilateral and unilateral, and balanced.
Body Weight Program for a Beginner
Disclaimer: Before starting any new workout or exercise program, please check with your doctor and clear any exercise and/or dietary changes with him or her. I am not a doctor, nor do I claim to cure any disease or condition. This is just my opinion on my opinion blog.
Dynamic warm up: glute pulls, quad pulls, squat to stands, lateral walking reach, inch worms
bent-over Y raises (no weight)
If you wanted to make this into a program, let’s call this workout A. You’d do workout A on Monday. On Wednesday, you could do workout B, which could look something like this:
1. Plank
2. Side plank
3. Split squat
5. Step up
6. W to I raise
Remember to stretch and do your mobility work! And of course, you’d want to progress the variations and exercises week to week, and progress programs eventually.
Have a lovely Monday, my friends
How was your weekend? Get any fun fitness in?
This is a great workout Paige! I find myself going back to basics sometimes to make sure form is not compromised. Sometimes we get caught-up in the “Let’s keep it super exciting as trainers” & loose focus on how much the basic exercises can do for us! Happy Monday!
Katie @ KatieEnPursuit recently posted…It’s Like a Hug In A Cup…
I am totally pinning this for post-baby since I tend to need to get back to the basics postpartum for a little while. LOVE it.
Madeline @ Food Fitness and Family recently posted…Baby #2: 23 Weeks Pregnant
sharing the workout as Im always asked for beginner tips!
Miz recently posted…It’s like SANTA for your VAG!
Thank you, Carla!
These are great moves! I’m with you on being all over the place with my fitness. I am learning as much as possible right now because I’m about to start teaching more small group classes. I’m not killing myself on anything, but I’m doing more workouts throughout the day.
Sarena (The Non Dairy Queen) recently posted…Brunch! Gluten Free Pumpkin Waffles
Looks like an awesome program for a beginner! Fitness was pretty non existent this weekend, so I’m excited to get back to the gym later today.
Sam @ Better With Sprinkles recently posted…Goal Talk: August.
Great tips for beginners! I like the you added a beginners guide because sometimes on blogs they can be harder to come by and I’m always asked about a beginners workout, and I never really know where to start. Totally saving this!
Some months I totally go super random with my fitness routine, not sure why this happens but it does.
Except now, I seem to be pretty set in my pilates and spin ways. I should probably branch out;)
Lisa recently posted…Happy Things
My weekend was nice, and relaxing. Did an hour of yoga with the hubs yesterday afternoon which was super fun, and SO needed. I felt alot better during my run this morning.
Liesl @ Fitnessinthekitchen recently posted…Bittersweet Hazelnut Espresso Granola w/ Sour Cherries
I love body weight workouts!!
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