First Month Workout Routine (Simple & Easy for Beginners like ME)

2 May 2013

Happy Labor Day everyone! :)

It's my second month workout progress. Here's a picture of my before - after. In six weeks. 

First of all, I need you guys to understand that there's no such thing as targeted body part workout especially when it comes to out TUMMY(ABS). Trust me, I've studied tons of articles and asked professionals about it.

Before you start workout, I suggest you to do few of these:

• Go measure your body fat percentage. (you can go to those sports equip shops like FitnessConcept)
• Remember measure your arms, waist, butt and tights.
• Get at least 1 or 2 sets of proper sports equip, you can save money on any equip, but not sports bra! We need sports bras to protect the our breast by reducing stretching and stress on the breast tissue so it won't get smaller. Don't get cheap one at pasar malam or you'll regret, ladies! 
• Try get a partner to work with you. Gym partners can really help with motivation when it comes to working out. 
• Most important one, FIND yourself a motivation or idol you really look up to. Everything happen for a reason. And we all need a strong desire to keep us moving! You can also take a pic of yourself, note down everything from weight, body fat, all your measurement, put it in front of your mirror, Whenever you feel tired or giving up, look back why you started and tell yourself not to giving up on your goal. 

Why so SERIOUS? Because.... if I don't take care of myself, my body seriously and 100% committed to my personal health, no one else will. So why not LOVE myself more? Right? I'm just a happier person when i workout! I'm more than a fitness addict. I'm a person who knows tough times & how to see the good in things. I care about myself & i want to make difference. 

Alright, for all beginners like me, if you don't feels like hitting the gym alone, home-workout is where I started my journey. And since there's no targeted body part workout, most routine I do is "FULL BODY" workout so I can try to hit every part of my body. And here we go.... LET'S DO IT!

Start warming up. Best warm up for me is SQUATs. It is easy to do. It helps you to heat up your body and give you strength to workout the rest of your routine.

Just stand with feet hip distance apart, parallel, and bend your knees down, try stick your butt out if you want better curves, stand back straight and return to standing.

Start with 10 reps 

- rest 30sec -

15 reps

- rest 30sec -

20 reps

- rest 30sec -

20 reps

- rest 1min -

Next, I call it PLANK. It pumps blood to most of your body especially your core.

how to do it ? scroll down to the photo below.

 power plank

Start hold it with 15 sec

- rest 30sec -

20 sec

- rest 30sec -

30 sec x 2

- rest 30sec between -

Now is a mix, PLANK + LEG LIFT. It hits your inner tight and bottom to tone them up.

Start with 10 lifts for right leg, and 10 to the left

- rest 30 to 45 sec -

12 reps each leg x 3 more sets

- rest 45sec between -

4th workout, 45 degree SQUAT + WEIGHTED FRONT SHOULDERS RAISE. I used 1.5 liter bottle to do this. Try do it slowly, when you do this right, you can feel the soreness hitting your shoulders, arms, lower back and little bit at your tights.

Start with 20 reps

- rest 30sec -

25 reps x 3 sets

- rest 45sec between -

Lastly, I end my workout with JUMPING JACKS. For me is like my childhood morning exercise. LOL. For working out at home, this jumping jacks can sweat you out if you didn't go for a jog, and it's easier than Skipping Rope.

Start with 30 reps

- rest 30sec -

50 reps x 3 sets

- rest 45sec between -

Don't STOP when you're tired, STOP only when you're FINISHED!!

This quote always do kick my ass going till I finished all my workout. 

All these workout wasn't stress at all. Is just for your body heat up and get ready for the coming workout which really gonna hit you HARDER! So don't cheat on your "first step" because when you cheat, the only loses is YOU. 

I hope you all take my advice, pick at least 1 or 2 day to hit the gym or at outdoor for 15-25min of cardio, like jog for 15 mins or cycle for 25 mins. You can start slow like me, but must finish the whole program, OK? 

And always remember to use 5-10min to warm up and do the same after you finished workout to warm down your body ok. Stretch it well yea :D

How you arrange your routine? For my first week:

MONDAY - Home Workout

TUESDAY - Light cardio(15mins) + Workout above.

WEDNESDAY - Active REST-DAY. (I go to pasar malam or window shopping around, LOL)

THURSDAY - Home Workout

FRIDAY - Mild cardio(25mins) + Workout above.

SATURDAY - Home Workout 

SUNDAY - REST-DAY. 

Try out this routine for 1 to 2 weeks, you'll find that you aren't as tired as your previous workout, its meaning that your body is ready for the better challenge :D

GOOD LUCK and ALL THE BEST TO Y'ALL!! 


Read my first month progress HERE
Others fitness blog post click -
Work Harder, Feel Stronger
You Are Not Lazy At All
A Balance Diet
Simple & Healthy Salads ( DIET MEAL)

Start your day with a workout: 

You'll feel better and have less stress for the day.

Eat Clean ; Train Mean ; Build Lean !!