Keep in mind that these basic routines are not meant for advanced athletes looking to bulk up or to get a cardio workout going. They are designed to maintain a healthy and good-looking physique within approximately an hour of your time.
Cardiovascular and Lower Body
Your cardiovascular work out should consist of a half-hour daily walk.
What could be more basic than walking! Simply lace up your quality walking shoes and go for a brisk walk around the block.
Don't think about skipping your walk if it's cold or hot, just get out the door and start walking, regardless of the weather; just make sure to dress appropriately for the conditions outside. An effective alternative to going outside is walking up and down a building staircase. Walking the staircase is an excellent cardio workout for your heart, as well as helping to build leg muscles.
To keep up your progress, work to increase your walking pace on a weekly basis. Set small goals and gradually increase your walking distances. It is also a great idea to mix up your basic cardiovascular workout sessions for an even more effective work out, for example, you could walk the staircase one day, and walk around the block the next day.
Upper Body
After your cardiovascular exercises, begin your upper body work out with a few exercises. Do these steps three times a week in order to get the most effective results for a healthy body.
Basic Pushups
Basic pushups will work effectively for your chest area, triceps and rear deltoids. Shoot for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the movement becomes easier. Once you are able to do the exercises more easily, you can up the intensity of the pushups by elevating your feet on a chair to increase the resistance.
In order to do a good pushup, lay face down on the floor with your legs stretched out fully behind you and place your hands flat on the floor directly beneath your shoulders. Make sure that your fingertips are pointed straight ahead and that you keep your back flat and your head in natural alignment with your spine. While on the floor, get into the starting pose by stretching your arms straight from your shoulders, which lifts your entire body off the floor. Ok you're halfway there, so now, while keeping your body stable, go down until your nose almost touches the floor and hold steady just for a moment. As you push back to the beginning position with your chest and triceps remember to exhale. Do not lock your elbows to avoid keeping constant tension on your muscles.
Close-Grip Pushups
If you want to work the tricep muscles, the inner chest and the trunk muscles it is a good practice to try the close-grip pushups. Once again, carry out 3 sets of 10 to 15 repetitions depending on your fitness level, and gradually increase the repetitions as the movement becomes easier. Use the same beginning position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you lower yourself to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also demand more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.
Wide-Grip Pushups
To work your chest, rear shoulders and parts of your back muscles then try the wide-grip pushups. With the same sets and reps as listed above slowly increase the number of repetitions as the movement becomes easier. Use the same beginning position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit.
For more exercises, try these basic moves. All you need are either 5 or 10 pound dumbbells.
Legs
These basic exercises will build up strength in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your initial position. Continue this movement until you tire so much that you cannot do another repetition.
Chest
In order to work out the pectorals or chest muscles, lie on your back and hold a weight in each hand above your chest. Keep your arms fully extended with your palms facing each other. Next, slowly lower the dumbbells out and down until parallel with your shoulders. Breathe out, and then bring the weights back into starting position. Shoot for eight sets of 8 to 12 repetitions.
Arms
If you are looking for exercises that will strengthen your biceps then this is an easy place to start. Sit on the edge of a secure chair with your feet on the floor placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Aim for three sets of 8 to 12 repetitions.
I think you will agree that these basic workouts are a perfect place to get started on the road to physical fitness.
