A few weeks ago, I held my first “beginner” class at a studio in Green, Ohio. The participants were shy and nervous, but they ROCKED it! So many of the women in my class had not exercised in years; some had injuries, most were not happy with their current weight, but all were motivated to make a change. Because of that motivation, they ventured out in a particularly cold and snowy northeast Ohio night to let some stranger work them out. The most exciting thing about this whole experience is that these ladies were NOT beginners! My classes are not easy; even when the title of the class says “beginner”, it is a tough workout. Too often, the first step is to believe in ourselves; to know that we simply…can.
My point to all of this? Do not underestimate yourself and what you can do. If you haven’t exercised in months, years, or never in your life – start now! Now is your time. Start slow and find something that you enjoy. You don’t need to spend a lot of money on a gym membership or a trainer; most things you can do in the comfort of your home. A trainer or fitness coach is great for motivation and for showing you how to do new exercises, but again, don’t underestimate you.
Below are a couple of example workouts to get you started and for additional motivation!
Consult a physician before engaging in any type of workout. Warm up and cool down adequately.
Workout #1 – Lunges
High knees (step or jog) 20 seconds, rest 10 seconds
Side lunges alternating sides 20 seconds, rest 10 seconds
Jumping jacks (step to the side or jump) 20 seconds, rest 10 seconds
Step back lunges alternating legs 20 seconds, rest 10 seconds
Push-ups (from floor or wall; you can drop your knees on the floor and push up) 20 seconds, rest 10 seconds
Plank 20 seconds, rest 10 seconds
Workout #2 – Burpees
Tabata: Burpees – 20 seconds; and 10 second rest (Repeat 8 times)
[Also, click here to learn more about Tabata]
Jump or step side to side 20 seconds, 10 second rest
Squat walk (squat position, take two steps forward and two steps back, repeat) 20 seconds, 10 second rest
Here’s How to Do a Burpee:
Start by adding a simple 6-minute workout each day. Most of my clients find that getting the short exercises completed in the morning is best for energy levels and for their schedules.
In health, fitness, and love,
Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp. She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri). She lives in Green, Ohio with her husband and three kids.