Today I’m sharing an at home beginner workout. It’s the perfect workout to do with just a few pieces of equipment.
Yesterday I went to Costco for the first time since January! It was the first time since March that I had been inside a grocery type store. I’ve been ordering groceries online and doing contactless pick up since then. I’ve been super cautious, so it felt a bit strange being in Costco after so long. While it was busier than I was expecting, almost everyone was wearing a mask (and even wearing it properly), so I was grateful to see that. I was feeling some anxiety walking into the store, but now that I’ve been once, the next time will be easier.
As usual I went in with a list and ended up buying more than I had planned on. I stocked up on laundry detergent, Italian sausage, beef burger patties, hand soap refills, containers for leftovers, and jerky among other things. We should be well stocked for awhile now. Do you have anything that you always get when you go to Costco?
And now onto today’s at home beginner workout!
The only pieces of equipment you’ll need for this workout are a pair of dumbbells and a yoga mat if you’re on a hard surface. I like these dumbbells (affiliate link) from Amazon. the Manduka Pro Mat (affiliate link) is my absolute favorite yoga mat. It’s the one that I use today and I went through yoga teacher training with. If you’re not feeling the beginner workout today, you can find all of my workouts on my workouts page.
This workout is pretty straight forward. You’ll do 15 reps of the first exercise on the list and then rest for 1 minute. Move on down the list doing 15 reps and then resting for 60 seconds. Hold the plank for 30 seconds. Once you’ve done the donkey kicks, start over at the top. Complete all 10 exercises 3 times through for a full workout. Below the graphic I’ve listed descriptions for all of the exercises. If you end up doing this workout, be sure to tag me on Instagram. I’d love to hear how you did!
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Bodyweight squats
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Side shuffles
Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
Knee plank
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width and directly below your shoulders. Your body is a straight line from your head, through your shoulders, hips, and knees.
Bent over rows
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Alternating lunges
Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.
Tricep kickbacks
With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.
Donkey kicks
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
What’s a favorite exercise of yours to include in an at home beginner workout? Something that you always buy at Costco?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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