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Wanna Start Working On Your Fitness? This Workout Plan Is Beginner-Approved
Exercising regularly is one of the best things you can do for your health.
Soon after you start exercising, you'll begin to feel and see the benefits that physical activity can have on your body and well-being. Regardless, working exercise into your routine takes a lot of determination, and when you're new to it, it can be overwhelming to come up with your own routines.
So, here is a week workout plan for beginners just like you. Before you start, though, consider the following:
For cardio workouts:
The trick to cardio workouts is finding out what is accessible to you, what fits your personality, and what you feel comfortable fitting into your workout routine. If you don't like running, don't. Stay away from the treadmill. If you don't like cycling, don't cycle. Leave them for someone else. There are several cardio alternatives like the elliptical, rowing machine, climber, pool, and more. So, use those instead of trying to make running and biking happen.
And if you're at home without the previously mentioned exercise equipment, don't sweat it. There are a variety of home cardio exercises you can do, like jumping rope, jumping jacks, jogging in place, burpees, and more.
You have many choices, so take some time to figure out what you do and don't like, then go from there.
For strength workouts, you’ll need some equipment:
Various weighted dumbbells. Some exercises require heavier weights, while others will need lighter weights or none at all. Try to have a range of dumbbells: a light set (three to five pounds), a medium set (five to 10 pounds), and a heavy set (10 to 20 pounds).
An exercise ball. These giant balls are one of the best tools to strengthen the abs and back and increase stability. They come in different sizes to accommodate your height. When you sit on one, there should be a 90-degree angle at your hip joints and knee joints.
An exercise mat. Yoga mats are thinner and have more gripping ability to hold poses. Thicker mats are best if you choose to do Pilates and abdominal exercises because they cushion the spine while you're lying on your back.
For stretching workouts:
If there are two things you take from this article, let them be this: stretch before you exercise and stretch after you exercise. It will help during the workout and it will help with recovery after it.
When you don't stretch, your muscles are left tight and this could lead to avoidable injuries occurring. So, in order to ensure that doesn't happen, take five minutes before and after your workout to take proper care of your body. Also, make sure to consult with your doctor before trying these routines if you have any injuries, illnesses, or other conditions.
Now that the pleasantries are out of the way, your workout awaits, below:
Day One: Cardio, Strength, and Stretch
Modify the workout as needed to fit your fitness level and style. Slow down or stop working out if you feel any pain, dizziness, or shortness of breath.
As stated before, your cardio options are endless, including walking, running, aerobics, cycling, swimming, and dancing.
Type: Cardio
Length: 25 minutes
Whichever, exercise you choose, make sure to do it for 25 minutes; and make sure to increase intensity accordingly throughout the 25-minute span.
Type: Strength Training
Length: One set of each exercise, 10-20 minutes
Strength Training Exercises Tips
Choose about 8-10 exercises, targeting the major muscle groups, including the lower body, chest, back, shoulders, biceps, triceps, and abs.
Because you're a beginner, you'd want to do one set of 15 reps for each exercise. Choose weights that allow you to complete the reps. It should be hard at the end, but not impossible. If it's impossible you might have to start a lighter weight.
Progress each week by adding a set (until you're up to a total of sets per exercise), using heavier weights or trying new exercises.
Day Two: Recovery, Walking, and Stretching
You worked hard on day one, so give yourself a break on day two. Instead of heading into an intense workout, do some light cardio. Go for a jog, run for a couple of minutes from a light to moderate pace, take a long, brisk walk. Whatever it is that you choose to do, make sure you're up and moving. Because moving more every day contributes to your overall calorie burn.
Workout: 15-minute jog, walk, or light run
Once you're done, don't forget to stretch you back, neck, and shoulders.
Day Three: Cardio, Strength, and Stretch
Type: Cardio
Length: 21 minutes
Unlike day one, the length of this exercise routine is 21 minutes long; this is mainly because the workout for this day will be a little more intense. For this cardio routine, you will complete a workout that contains basic interval training that will push you, just a bit, out of your comfort zone.
Interval | Beginner Cardio Interval Workout (21 Minutes) | Rate of Perceived Exertion (RPE) |
5 minutes | Warm up at an easy pace. Make sure that you're starting off relatively easy here. Once you're comfortable, increase your intensity by going faster, raising the incline, or increasing your resistance. If you're using at home cardio routines, try to find a hill or simply increase your speed. | Level 3-4 Intensity (Meaning: You're still comfortable but are breathing a bit harder. And/or you're sweating a little but feel good and can carry on a conversation effortlessly.) |
3 minutes | Rest Set: Increase your speed from the warm up and increase incline 1%. Keep a moderate pace. You should feel like you're exercising, but you're also able to have a conversation. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
1 minute | Work Set: Increase incline 1-3% to raise the intensity level. You should feel a slight change in your intensity, breathing a bit faster and just a little uncomfortable. You can raise the incline, if you're not feeling a difference between sets. | Level 6 (Meaning: You can talk, but you're slightly breathless.) |
3 minutes | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. It doesn't have to be the same settings as in the previous rest set. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
1 minute | Work Set: Increase your speed 3-5 increments and increase incline 1-2% to raise the intensity. Feel free to adjust these settings to work at the suggested intensity. | Level 6 (Meaning: You can talk, but you're slightly breathless.) |
3 minutes | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
5 minutes | Decrease your speed and incline even more to a very comfortable pace for your cool down. | Level 3-4 (Meaning: You can talk, but you're slightly breathless.) |
Once you're ready to move on, just add another work set/rest set to your cardio routine.
Day Four: Active Rest
You don't necessarily have a workout routine today, but that doesn't mean that you shouldn't be active. Here are a couple of suggestions for your not-so off day:
- Do some crunches or push-ups while you watch TV.
- Stretch before bed.
- Walk leisurely around the neighborhood.
- Roll around on an exercise ball.
- Opt for the stairs instead of the elevator.
Day Five: Walking and Stretching
You've worked hard all week and your body is still in recovery from the interval training you introduced on day three. So, just as before, give yourself a break.
Do some light cardio. Go for a jog, run for a couple of minutes from a light to moderate pace, or take a long, brisk walk.
Workout: 15-minute jog, walk, or light run
Once you're done, don't forget to stretch you back, neck, and shoulders.
Day Six: Cardio, Strength, and Stretch
Same as day one:
As stated before, your cardio options are endless, including walking, running, aerobics, cycling, swimming, and dancing.
Type: Cardio
Length: 25 minutes
Whichever exercise you choose, make sure to do it for 25 minutes; and make sure to increase intensity accordingly throughout the 25-minute span.
Type: Strength Training
Length: One set of each exercise, 10-20 minutes
Strength Training Exercises Tips
Choose about 8-10 exercises, targeting the major muscle groups, including the lower body, chest, back, shoulders, biceps, triceps, and abs.
Because you're a beginner, you'd want to do one set of 15 reps for each exercise. Choose weights that allow you to complete the reps. It should be hard at the end, but not impossible. If it's impossible, you might have to start with a lighter weight.
Progress each week by adding a set (until you're up to a total of sets per exercise), using heavier weights or trying new exercises.
Day Seven: Rest Up
You earned it, sis.
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Taysha Robinson is a writer and high school English teacher, based in metro-Atlanta. A self described philomath, you can find her reading books and articles of every genre, attending educational conferences, and hiking wherever the terrain will allow.
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Actor Jessie T. Usher reveals his secrets for maintaining his physical appearance while filming Amazon Prime's The Boys.
The series, which spans four seasons, follows vigilantes as they battle corrupt superheroes. In The Boys, Usher portrays Reggie Franklin, also known as A-Train, a superhero with incredible speed.
During a recent Men's Health magazine interview, the 32-year-old spoke about his diet and workout regimens. These routines help Usher stay in shape for the show's stunt work, which involves intense cardio to match his character's super-speed abilities.
In the discussion, he revealed his workout regimen consists of resistance training and cardio. On rest days, the Shaft star incorporates yoga and stretching into his routine.Jessie On What He Eats In a Day
Regarding his diet, Usher shared he typically eats three meals daily with minimal variations. He begins each day by hydrating and waiting an hour or two before breakfast. On production days for The Boys, Usher opts for eggs with herbs and seasonings, accompanied by fruit.
The Dangerous Lies actor keeps it light for lunch with protein-rich options like quinoa bowls or salads with lentils, chicken, and vegetables from CAVA. Dinner is his heartiest meal, featuring chicken and fish (particularly sea bass or salmon), after which he refrains from eating for the rest of the night.
Usher focuses on protein intake for all his meals rather than counting macro calories to support muscle growth. He boosts his protein with peanut butter shakes. While maintaining a disciplined diet, The Almost Christmas star allows himself occasional indulgences like Funyuns or Nutter Butters. To round out his health regimen, Usher takes daily vitamins.
Jessie On His Diet And Workout Routine For "The Boys"
When asked about adjusting his diet or workout routine for his role in The Boys, Usher explained that his health-conscious lifestyle eliminates the need for significant changes.
“Honestly, no. Because by the time I got to The Boys I was already health conscious. Very much aware of what I was putting in my body and how,” he said.
Regarding his workouts, Usher revealed he tailors his routines to include more diverse cardio exercises. This approach ensures he's physically prepared for the scenes he shoots for the show.
“A day of working out for The Boys is a little bit different. I feel like I added more variations of cardio work,” he stated. “When [you’re shooting] you just have no idea what they’re about to throw at you. I just want to be ready for all of those challenges, especially the cardio things. I just wanted to have the endurance to be able to get through whatever type of scene that I would possibly be shooting.”
Season four of The Boys is now streaming on Amazon Prime.
Everything ‘The Boys’ Star Jessie T Usher Eats In a Day | Eat Like | Men's Health
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Feature image by Phillip Faraone/Getty Images for Paramount Pictures