The woman in my life is finally at the point where she’s recovered enough from giving birth to start a beginner workout program again, that is beyond the insanity of taking care of twins by herself all day long. She used to do a lot of yoga workouts and then got into running before we got pregnant. However, she’s looking for something different, and obviously I speak pretty highly of fasterleanerstronger.com, so she was interested in that.
Plus doing a workout program in the basement gym is a lot easier for her than going out anywhere, and I find your workouts are great for any gym. I wasn’t sure which way to point her, and was wondering if you’d mind suggesting some beginner workouts from fat to fit or the website that I could get her to try for a bit, and then if she does like that kind of workout, getting her signed up as well.
Appreciate any help you can give,
Thanks,
Jeff
P.S. The Centurion II workout on FLS is a surprising beast. I figured it would end up being a fairly intense workout, but when you think of 5 reps it’s just hard to wrap your head around how hard that will get on set number 15, let alone 20. Given the complete lack of equipment required, I officially have absolutely no excuse for not being able to workout and get in great shape onboard ship.
Answer From Ray Burton:
Hey Jeff,
A great way to start a beginner workout program at home without using any equipment for a beginner is something called “greasing the groove”. I can’t claim the invention of the method or the name, that belongs to Pavel Tsatsouline.
Basically the beginner workout program goes like this. You pick a group of exercises and a workload and perform it over the course of the day. Using this method, you are not going for muscular failure or cardiovascular failure (death, just kidding). What you are doing is “greasing the groove” of your bodies nervous system as well as generally getting the body used to an increased workload over the course of the day.
This is how the beginner workout program goes;
Pick a group of exercises. Here are my suggestions for a beginner workout when just starting out or getting back into it.
Pushups or knees or full military version.
Squats or lunges
Situps or crunches
Lying inverted rows with a broomstick between chairs or chinups
Now you define a volume for the day. I suggest 25 repetitions of each exercise. From here, you break that down into 5 sets of 5 repetitions to be completed over the course of the day.
You should never hit failure and you want to do this everyday. Once you get the base down by doing this for a while, you will be ready to reduce rest times and increase intensity.
If your wife wants to do something a little more traditional then the first two routines in the first beginner workout phase of the Fat To Fit Program will work perfect. If she is having a difficult time fitting in workout sessions with the kids and all tell her to give the above beginner workout a try.
Hope that helps!
[tags]women workout program,beginner workout program,workout program[/tags]