No matter your starting point, any movement to embark on should:
- Feel challenging but should also be doable
- Leave you energized and not break you
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If you’re not sure of which exercise to begin with, try these;
- A beginner should be able to walk 10 minutes but get breathless climbing stairs.
- An Intermediate should be able to jog 5 minutes or do 10 push-ups.
- Advanced: A set of individuals fall in this category they can exercise 4-5x/week comfortably.
Beginner Routine
The goal of a beginner is to build stamina, learn form, and feel confident. In that case, the following exercises are suitable:
1. Warm-up by marching for 5 min.
2. Build strength by doing:
- Chair squats for 10 reps
- Wall push-ups for 8 reps
- Standing crunches (touch knee to elbow) for 12 reps
3. Build cardio by doing brisk walk for like (10 min
4. Cool-down by stretching your arms/legs for 3 min.
Intermediate Routine
As an intermediate, your goal is to boost your strength, endurance and mood. Engage in the following to achieve your goals;
1. Warm-up by doing jumping jacks for 6 min
2. Do the following for strength circuit and repeat them 3x :
- Bodyweight squats for 15 reps
- Push-ups (knees or toes) for 12 reps
- Plank for 30 seconds
- Glute bridges for 15 reps
3. Improve your cardio by doing the following:
- Jog in place for 1 min
- High knees for 1 min, then repeat the 4x
4. Cool-down by doing a child's pose and hamstring stretch for 5 min.
Advanced Routine
In advance routine, you are expected to push the limit and your goal is to build power, agility and muscle.
1. Do dynamic warm-up with leg swings and arm circles for 5 min.
2. Do strength supersets and repeat for 4x by doing:
- Goblet squats for 12 reps
- Push-up to side plank for 10 reps/side
- Rest for 60 sec.
3. Do cardio using:
- Burpees for 45 sec
- Mountain climbers for 45 sec
- Jump rope for 45 sec
Rest for 90 sec and then repeat it for 3x
4. Cool-down by doing foam rolling on legs/back for 10 min.
4 Safety Rules for All Levels
1. You must listen to pains like sharp ache, then you have to stop if you notice this.
2. Take note of your breath, especially when you exhale on effort.
3. You should progress slowly by adding 1 rep/week, not 10.
4. You are free to modify your exercises when necessary.
When to Level Up?
To level up, you have to:
- Move from beginner to Intermediate when the routine feels easy for you.
- Move from Intermediate to Advanced when you crave harder challenges.