A workout refers to the act of exercising. This term is often used to refer to workout routines that are done regularly, such as during physical education classes at school or the gym. People work out for a variety of reasons; it may be to build muscle, improve health and well-being, or perhaps to achieve body symmetry. Regardless of the workout aim, there are a few workout mistakes that need to be avoided to get the most out of workout efforts and also avoid common workout injuries.
One effective workout routine uses a full-body workout approach wherein each major workout muscle group is worked in a workout session. For example, the workout routine could include 4 to 6 different workout exercises. One workout exercise would be used for each workout muscle group. Working out should be part of your workout routine for a healthy lifestyle, no matter what fitness goals you have. If you’re not sure where to start, try this full-body workout for beginners. It’ll get you started on the right track.
1. Lying Leg Raise:
This workout exercise is considered to be a workout for the core and upper body. It primarily strengthens the abdominal muscles. Perform this workout exercise by lying on your back with your knees raised to your chest. Then extend one leg at a time, while also lifting the upper body off the ground (by holding onto the ankles).
2. High-Knee Run:
This workout exercise is considered to be a workout for the hamstrings, quadriceps, lower back, and calves. The workout will require that you are running in place or running around in a circle. Alternatively, you can also use an elliptical machine or other workout machines that are sufficient for high-knee running workouts.
3. Triceps Dip:
This workout exercise is considered to be a workout for the triceps, upper back, and chest muscles. To perform this workout exercise, you can use a workout bench or workout chair that allows you to sit on one end while your feet are on the other end. Then bring your lower body forward until the weight of your lower body is resting on your arms (or elbows) placed on either side of the workout bench/chair. Finally, lift yourself off the workout bench using your triceps muscles.
4. Squat Thrusts:
This workout exercise is considered to be a workout for the quadriceps, hamstrings, calves, shoulders, and chest muscles. To perform this workout exercise, stand upright with your arms by your side. Then lower yourself down into a squatting position, while at the same time lifting your arms over your head. Finally, jump back into a standing position.
This workout exercise is considered to be a workout for the triceps, pectoral muscles (chest), anterior deltoids (front of the shoulder), and serratus anterior (muscles of the upper chest). To perform this workout exercise, lie on the ground face-down and place both hands on the floor just outside shoulder-width apart. Then raise yourself on your toes so that only your hands and feet are touching the floor. Finally slowly lower yourself down towards the ground until you have bent at the elbows by about a 90° angle.
This workout exercise is considered to be a workout for the abdominal muscles (particularly the upper abs). To perform this workout exercise, lie on your back with both hands at either side of your head while keeping your feet flat on the floor. Then simultaneously lift your upper body off the ground and bring your knees towards the chest area. Finally place one hand behind each knee, while also lowering yourself back down to lie face-up on the floor.
7. Lunge Jumps:
This workout exercise is considered to be a workout for the quadriceps muscles (front thigh), gluteal muscles (buttocks), and anterior deltoids (the front shoulder muscle). To perform this workout exercise, stand upright with your hands by the sides. Then step forward with one leg and lower yourself until both knees are bent at a 90° angle. Finally, jump upwards while switching the position of the legs in mid-air (so that you land with your other foot in front).
8. Jumping Jacks:
This workout exercise is considered to be a workout for the quadriceps, pectoral muscles (chest), anterior deltoids (front shoulder muscles), hip flexors, gluteal muscles (buttocks), trapezius (upper back), calves, and hamstrings. To perform this workout exercise, start in a standing position while placing your feet wider than shoulder-width apart. Then rapidly jump while at the same time bringing your arms up over your head. Finally, bring your feet back together again to finish one repetition of this workout exercise.
9. Running in Place:
This workout exercise is considered to be a workout for the entire body. To perform this workout exercise, stand on top of a workout mat or any other flat surface that is sufficient for running on. Then lift yourself upwards into the air by extending both legs vertically and lifting yourself by placing your hands against the bottom of your lower leg muscles (shin bones). Finally, run around in a circle until you have completed what feels like an 8-count on a clock face.
10. Jump Rope:
This workout exercise is considered to be a workout for nearly all the muscles of the body. To perform this workout exercise, hold both ends of a jump rope in each hand with your feet shoulder-width apart. Then jump by raising yourself upwards onto the balls of your feet each time you pass over the center point between the two ropes. Finally, land again on the same foot that you jumped off from so that you are now jumping with your other leg.
A burpee is a compound workout exercise that simultaneously works the chest, back, arms, legs, and abs. It can also be considered an aerobic workout exercise. To perform this workout exercise, begin in a standing position while placing your hands on the floor just outside shoulder-width apart. Then bend over so that you are in a push-up position with your hands on the floor in front of you. Finally, jump up so that you are in a standing position while at the same time bringing both of your feet together so that they are now crossed over one another.
12. Mountain Climber
Mountain Climber is a workout for the abdominal muscles (particularly the lower abs). To perform this workout exercise, get on all fours while bending your knees and resting your hands on the floor. Then lift your right knee towards the chest area while also extending your left leg back. Finally switch to lifting your left knee towards the chest area while also extending your right leg back.
13. Triceps Dip on Chair
A triceps dip on the chair is a workout exercise that works the muscles of the back of the arm. To perform this workout exercise, sit down at a nice and sturdy chair with your hands grasping the edge of the seat just behind you. Then lean forward and lower yourself downwards so that your elbows can go below and beyond your knees. Finally, lift yourself upwards again by extending your arms as far as possible.
14. Dumbbell Curls
Dumbbell curls are a workout for the biceps muscles (the front of the upper arm). To perform this workout exercise, start with a dumbbell in both hands as you stand upright with your feet shoulder-width apart. Hold one dumbbell in each hand then bend both arms at a 90-degree angle so that your workout weight is now resting against the front of your thighs. Finally, lift one workout weight upwards towards the chest area while at the same time bending your elbow so that your workout weight ends up being held next to your bicep with both hands. Then put it back down again.
A push-up is a workout for the pectoral muscles (chest), anterior deltoids (front shoulder muscles), triceps brachii (the back of the arm near elbow joint), rhomboids major and minor, serratus anterior, coracobrachialis, and the. To perform this workout exercise, start by placing yourself on an exercise mat or any other flat workout surface with your hands grasping the edge of the workout mat just slightly wider than shoulder-width. Then slowly lower yourself downwards until your chest is an inch away from touching the workout floor or exercise mat. Finally, push yourself upwards again by straightening your arms at the elbow joint and repeating.
Some other basic exercises are Reverse Lunge, Deadlift, Front Raise, and Lateral Raise Combo, Wall Sit with a Ball against your Back for Lower Back Support, and Oblique Crunch on a Ball.
Common workout mistakes include: not warming up; rushing through stretches; failing to schedule enough rest days; eating too much before working out; failure to stretch after working out; and failure to cool down at the end of the workout sessions. Common workout injuries include sprains, tears, joint pain/discomfort, and even stress fractures (due to overload).
This workout plan is perfect for beginners because it doesn’t require any equipment. It includes 15 different workout exercises that are easy to do at home or outside on the go. The workout plan also offers some other basic exercises which you may not have heard of before, so be sure to give them a try.