The 4-Week Beginner’s Workout Routine

Fitness Upper body PRESS-UP

Areas trained: CHEST, TRICEPS, CORE

Technique

Start in plank position on your hands.

Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.

Push back up to the start and repeat.

The 4-Week Beginner’s Workout Routine Photo Gallery



SAFETY TIP

Don’t let your hips drop lower than the rest of your body

BENT-OVER ROW

Areas trained: UPPER BACK, BICEPS

Technique

Keeping a bend in your knees, hinge at your hips so that your upper body is almost parallel to the floor. Hold a dumbbell in each hand with your arms extended
towards the floor.

Squeeze your shoulder blades together as you row the dumbbells up towards your sides.

Slowly lower and repeat.

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ALTERNATING SHOULDER PRESS

Areas trained: SHOULDERS, TRICEPS

Technique Stand holdings dumbbell in each hand in front of your shoulders.

Push one dumbbell up towards the ceiling then, as you lower it back to the start, push the other up. This is one rep.

Continue alternating arms with each rep.

We want to be in shape all year round for the health mental and wellbeing benefits it brings

SAFETY TIP

Don’t let your lowor back overarch

Lower body

LATERAL LUNGE

Areas trained: GLUTES, QUADS, HAMSTRINGS, BACK

Technique

Holding a dumbbell in each hand by your sides, start standing with your feet together.

Take a large step out to the right, bending your right knee to lower towards the ground while also hinging at your hips to bring the dumbbells in front of your
shin.

Push back up to the start and repeat on the opposite side to complete one rep.

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