Kick-Start Your Transformation Beginners Workout

The following Kick-Start Your Transformation Beginners Workout… is part of VFT’s 21 Day KSYT (Kick Start Your Transformation) Challenge

Beginners

Perform this workout 2 times per week when starting out. Then move onto 3 times per week. Allowing recovery days in between. eg. Monday, Wednesday, Friday.

For beginners there is little or no rest in between the sets within the circuit. If you’re really unfit, then take a small rest. You have to start somewhere, so don’t be afraid to rest, safety must come first.

The intensity of the cardio will depend on your fitness level. Check the “Rate Of Perceived Exertion” chart below.

Complete the circuit once through. When your fitness improves – and only then – you can attempt to perform the circuit twice.

Once performing the circuit twice through becomes easy then you can move onto the Intermediate and Advanced.

Scroll down to the base of this page view the video demonstrations of the following exercises.

Warm Up – of your choice using a 2 (3 max) intensity, depending on your fitness level

Circuit
Squats: 20 reps (with no weights)
Knee Push Ups: 10 reps
Superman – Beginners: 10 reps
*Cardio 1 minute 3 intensity (depending on how you feel)
Dumbbell Shoulder Press: 15 reps, light weights
Plie Squat: 20 reps (with no weights)
Tricep Dips: 10 reps
*Cardio 1 minute 3 intensity  (depending on how you feel)
Bicep Curls: 10 reps, light weights
2 Leg Floor Bridge: 12 reps
Straight Arm Plank: 10 to 20 seconds
*Cardio 1 minute 3 intensity (depending on how you feel)

Cardio
20 mins cardio using the following format:
1 minute at 4-5 intensity and 3 mins at 2-3 intensity (depending on your fitness level).
Repeat this another 4 times. This equals a total of 20 mins.
Cool Down: 5 mins at 1-2 intensity
Then stretch

IMPORTANT:  This workout may not suit everybody. So always check with your doctor before starting any new eating or exercise plan.

Video Exercise Instructions

Circuit

Squats

Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards.
Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor.

If you’re new to squats, don’t squat down as far. I’m demonstrating the beginniners version here.

Now squeeze your butt and thighs and push through your heels to bring yourself up to starting position.

Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue until you have completed the set.

Knee Push Ups

Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.

Superman – Beginners

Lying face down on the floor and have your arms extended out in front of you and your legs outstretched behind you. Raise your right arm and left leg at the same time. Pause then lower them down to the floor. Then raise your left arm and right leg, pause and lower them down to the floor. Continue to alternate until you’ve completed your set.

This exercise is an alternative to the more advanced “superman” exercises.

Dumbbell Shoulder Press

Stand with your feet shoulder width apart, knees slightly bent and your midsection firm. With a dumbbell in each hand, bring them up to just above shoulder height.

Have your palms facing forward and elbows bent. Now push up, in a slight arc type motion, so that your dumbbells are at arms length above your head with your elbows only slightly bent. Now lower down slowly and repeat.

Plie` Squat

Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into your heels as low as you can, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs.

Tricep Dips

Sitting on a bench, or chair, making sure it’s stable, so it doesn’t slip from under you, have your legs extended out in front of you, knees slightly bent.

With your chest out and midsection firm, have your hands either side of your backside holding onto the bench – fingers facing frontwards.

Place your backside to the edge of the bench, lowering your body downwards, bending your elbows.

Push back up and lower yourself down again. Do this for the required amount of reps. At the end of the set raise yourself back up and onto the bench.

Notes:
– If you suffer from wrist and shoulder issues avoid this exercise.
– If you’re using a chair you can always back the chair up against a wall – it must be stable to perform this exercise.

Bicep Curl

Stand with your feet shoulder width apart, your back straight and your midsection firm.

With a dumbbell in each hand, have your arms at your sides and your palms facing inwards.

Keeping your elbows close to your sides, curl both your dumbbells upwards.

As you curl your dumbbells upwards rotate your dumbbells forwards so your palms are facing upward. Continue to raise your dumbbells towards your shoulders. Then lower them down again rotating the dumbbells so they are facing inwards again.

Then repeat to complete your set.

2-Leg Floor Bridge

Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back.

Focus on tightening your glutes (primarily), hamstrings, and lower abdominals (as needed) while minimizing the tightness in your lower back. For added benefit you can squeeze your muscles at the top position and hold for a few seconds.

Once you start the set, your hips should stay off the ground the entire time. Stop if your low back gets tight or if the height of your hips decreases significantly. Perform up to 20 reps and breathe out when you are raising your hips up.

Straight Arm Plank

Place yourself in a pushup position.

Keep your back flat, your aim is to keep your body in a straight line from your head to heels.

Contract your abdominals to prevent you from sagging in the middle.

Hold this position for as long as you can, building up to 1 minute

IMPORTANT:  This workout may not suit everybody. So always check with your doctor before starting any new eating or exercise plan.

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