We know that some people tend to throw themselves on the deep end when starting a new fitness regimen, immediately tackling a grueling weights workout or frantic HIIT class. That’s admirable in a way, but it also has the potential to leave you so sore that you can’t (or won’t) train again for weeks afterward.
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This home workout for beginners is challenging, yet perfectly judged to get you started on the path to becoming fitter and stronger without completely destroying you. Put together by Tough Mudder UK (Opens in a new tab)The official Born Barikor fitness trainer and requires no equipment.
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Barikor has also provided warm-up instructions, which we highly recommend following to help your body prepare for the workout.
Heating
Complete two rounds of the following to get the heart pumping and the muscles moving.
1 creep right away
time 45 seconds
Walk straight away, bringing your knees high toward your chest.
2 heel holes
time 45 seconds
Stand in front of a small step and alternately raise your legs up to hit the step with your heels.
3 Take out Jack
time 45 seconds
From standing, move your feet out to each side with your hands above your head, then bring your feet back together and bring your hands back to your sides.
4 butt kicks with top reach
time 45 seconds
Move your heels up to kick your butt as you extend your arms above your head. alternate legs.
Dynamic stretches
Complete your warm-up with two rounds of these dynamic stretches.
1 leg swings
time 45 seconds
Support yourself against a wall while swinging one leg back and forth. Switch legs halfway through.
2 rotation of the hips
time 45 seconds
Stand with your hands on your hips. Move your hips in a large circle. Switch the direction of rotation after a few circles.
3 Open and close the gate
time 45 seconds
“Open” the gate by raising and rotating your knee to the side, then close it by reversing the rotation and bringing your foot down. alternate legs.
4 windmill
time 45 seconds
Stand with your arms extended out to the sides at shoulder height. Bend at the hips and lower your right hand to your left foot, keeping your legs as straight as possible. Then go back and repeat on the other side.
Home exercises for beginners
Now that you’re all set, tackle four rounds of these four exercises.
1 squat
time 30 seconds comfort 30 seconds
From standing, sit back and lower until your thighs are parallel to the floor, then push up until standing.
2 lunges
time 30 seconds comfort 30 seconds
From standing, take a large step forward with one leg and down until both knees are bent at a 90-degree angle. Drive back up to standing and then lunge on the other leg.
3 Walking Burpees
time 30 seconds comfort 30 seconds
From standing, reach down to place your hands on the floor, then step your feet back one at a time to come into a high plank position. Bring your feet back to your hands and stand up, reaching your hands above your head.
4 kneeling or pressing against the wall
time 30 seconds comfort 30 seconds
For the kneeling press, get into a high plank position, then rest your knees on the floor. Lower your chest toward the floor, then push it up. For a wall variation, lean against a wall supported by your hands with your arms straight. Bend your elbows to “lower” your chest toward the wall, then push away.