Beginner Body Weight Circuit Workout

http://www.nerdfitness.com Here is a basic beginner body weight workout , demonstrated by Steve Kamb of NerdFitness.com, that can be done in your own home without any gym equipment. Make sure you read the linked website for a more complete description on this routine.

As always, make sure you are cleared by your personal physician for physical activity before attempting any physical activity.

The Routine is:
5-10 Minute Warm-up, followed by 3 consecutive circuits of:
20 body weight squats
10 Push Ups
20 Lunges
10 Dumbbell Rows
15 seconds of planks
30 Jumping Jacks

If you want to learn more about this routine, visit Nerd Fitness: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-...

Category:

Education

Tags:

• Beginner
• Body
• Weight
• Circuit
• Workout
• Nerd
• Fitness
• Squats
• Push
• Ups
• Lunges
• Lose weight

[nareshisking]

should i be doing this everyday or alternate days? what can i do on alternate days ?

[NerdFitness]

@nareshisking every other day. On your alternate days, you can go for a long walk, fast jog, or some fun activity...the focus here is to keep pushing yourself to do more reps/lift heavier weight as you get stronger!

[AmmanValleyFreakOuts]

Will my arms get stronger as I do the 'girl' push-ups? It's just I can't do an ordinary push-up to save my life, and I badly wanna be strong enough to do one.

[NerdFitness]

@AmmanValleyFreakOuts yes they will...or what you can do is try to do push ups on your stairs. start at the highest set you can reach to do "elevated push ups" and then as soon as you can do 3 sets of 10, move your hands down to a lower set of steps to make them tougher, and train there until you can do 3 sets of 10 at THAT level. Eventually you'll be on the bottom step, and then your hands will be on the floor!

[doubtfuldreamer]

thanks:) you dont look very nerdy though

[NerdFitness]

@doubtfuldreamer You're welcome doubtful dreamer! And don't worry, I can hang with the nerdiest of them when necessary :)

[johnme41]

Great stuff, but I'd drop the music from the videos. Distracting and meant I had to concentrate way too hard to hear your instructions.



[localboyify]

With the regards to the push ups, how many decline push ups would be equivalent to the 10 regular ones due to the increased weight / difficulty?

[siumaihargow]

are these circuits good for burning fat or are they good for building muscle only?

[BLUUE88]

im a beginner at workout, i wanna know if i do this exercise will i hve more power and few more muscles?? and which muscle groups does this workout focus on ? plz answer quickly coz i wanna start practicing =) thanx

[MadelineThePoet]

Thank you for this! Aside from the dumbbell rows, this looks a lot like what I did at roller derby practice a year ago (with skates on. My thighs were tree trunks).

[JoePoeLoeSoe]

Great video! OK so I'm very thin - no pecs, pretty much no muscle in arms. If I do this workout every 2 days properly, how long will it take for pecs to become defined and my arms to become bigger?

[xryuudante]

how can I make these exercises harder without doing more reps? like what type of weight can i add? i'm thinking of applying the Occam protocol with this routine.