14-Day Get-in-Shape Workout Program for Beginners
If you want to lose weight, but you have no idea how to start it, then here you will find a solution to your problem, which is a 14-day exercise program designed for beginners, just such a program which will provide weight loss and body shaping.
But what you need is to be consistent and to follow the exercises every day, so in just two weeks you will notice the changes, so if you are a beginner, this is an ideal exercise plan for you and do not think twice to start from today, because the results will be incredible.
1. Plank Hip Twist
-To start this exercise your elbows and toes should be on the mat and your back needs to be straight. Then you need to twist your left hip till it touches the mat. And next you need to returns in the starting position and after that do the twist with your right hip. Do it ten times with both sides.
2. Squats
-This exercise you should start with your feet shoulder-width apart and then your chest needs to be held up and out. Then you need to extend your hands straight out in front of you and next, you need to sit back and down like you’re sitting on a chair. Then you need to lower down, so your thighs are parallel to the floor, with your knees over your ankles and then hold this position for a few seconds. After that bring yourself back to the starting position and then repeat it 20 times.
3. Walking Lunges
– To start the exercises you should stand with your feet shoulder-width apart and your hands on your hips and then to step forward with one leg. And next you need to flex your knees until your rear knee nearly touches the floor and after that, bring your body back. Then you need to switch legs and repeat it 20 times.
4. Toe touches
-Fist you need to stand with your feet together. And then your legs slightly bent at the knees and next lean down as far as you can to touch your toes. You need to hold this position for several seconds and then bring your body back to the starting position and repeat it several times.
5. Bicycle
-To do this exercise first you need to lie on the ground with your feet on the floor and your hands behind your head and then to lift your knees to about 90-degree angle. And then you need to rice your upper body and start doing a bicycle pedal motion. That’s to bring one knee up towards your armpit while straightening the other leg and rotate your torso during the movement.
6. Push-ups
-First, start on your hands and knees with your hands underneath your shoulders and the come onto the balls of your feet. And then you need to be on the heels of your hands and then walk the feet back until you are in the plank position and next bend your elbows, lowering your body down. And after that, you need to slowly push yourself back up to the starting position and do it ten times.
7. Donkey Kicks
– To do this exercise you should start kneeling down and supporting your upper body with your forearms and then you need to lift and extend your right leg behind. After that, you need to hold the pose for 10 seconds and then lower the knee without touching the floor. And next repeat the lift and do this several times and then switch legs.
Source: Go Fit Stay Fit