Welcome
to the Awais World Fitness website today we're going to do an eight-minute, full-body, beginners workout. This workout is great for beginners because it
challenges you but doesn't require a high fitness level to be completed. And
because these exercises are easy to perform, we'll be completing them for 45
seconds on and 15 seconds off. Because we're working 45 seconds on and 15
seconds off, that's really gonna make sure that we fatigue all of our muscles.
All right for our first exercise, we're gonna be doing low plank to high plank.
Warm-Up
(2 minutes):
- Start with a 2-minute warm-up to prepare your body for exercise.
- March in Place: Stand tall and march in place, lifting your knees as high as comfortable.
- Arm Circles: Extend your arms to the sides and make small circles with your arms, gradually increasing the size of the circles.
- Bodyweight Squats: Stand with your feet hip-width apart and perform gentle bodyweight squats, focusing on your form.
- Alternating Lunges: Step forward with one foot, lower your body into a lunge, and then return to the starting position. Alternate legs.
Plank to High Plank
45
seconds on, let's go. All right this is a really good exercise to start because
it warms all of your triceps, and your arms and even activates your core. The next
movement that we're gonna be doing is knee tricep extensions.
Tricep Extensions
If
you need that 15-second break, take it, if not, let's get started. That's a
really great low-impact tricep exercise. If you can do it with your legs
extended go ahead and do so, if not, getting on your knees is great for
beginners. The next exercise that we're gonna get into is going to row with
the resistance band, let's go.
Rows
All
right, these exercises are great for our rear delts and our back. When choosing
a resistance band make sure that you get one that's still gonna challenge you
but allows you to complete that full 45 seconds. The next movement that we'll
go into is going to be bicep curls with the resistance band.
Biceps
45
seconds on, let's go. This exercise is great for the biceps and using this
resistance band is really going to use that time under tension. Again make sure
that you use a resistance band that challenges but still allows you to complete
that full 45 seconds. If you need a resistance band make sure that you go to
awaisworld.com. All right, and our next movement is going to be shoulder taps.
Shoulders
Let's go. Again, 45 seconds on and make sure that you keep that core tight. Slow and controlled. All right, that exercise really engaged our shoulders and our core. If you need that 15 seconds make sure you take it otherwise we're gonna go right into our next movement
Squats
Make sure you give it your all. Here we go. All right that completes round one, we have three more to go to complete this workout. If you liked this article make sure you smash that like button and share it with your family or your friend who's trying to work full body.
For
more workouts like this make sure you visit awaisworld.com. Remember we post
every Sunday, at 8 p.m., PST time. Comment down below what you'd like the next
article to be about and for more of my personal content make sure you follow me
on Instagram and YouTube @Arica_sky. Again, thank you so much for reading and
we'll see you for the next article.
This 8-minute full-body beginner workout is a great way to get started with exercise and improve your overall strength and fitness. As you progress, you can gradually increase the duration and intensity of your workouts. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions.
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