If you are starting out from the scratch, and never been to the gym in your life. First thing you need to do is work on your fitness and develop some strength. This can be achieved through some basic exercises which are given below. These exercises will not only target different muscle groups but also help you burn fat.
Wall Push Ups
Position yourself against the wall about two feet away and extend arms in just a way that you should look like an arrow. Now bend you elbows and bring your chest closer to the wall until your face is few centimeters away. Then push yourself back again in where your started. Complete 3-5 reps before moving on to the next exercise.
Similar to classic squat exercise, in Chair Squat you cross your hands on opposite sides on the shoulder and sit on a chair. In order to make it tougher avoid sitting on the chair and just come close to it.
Single Leg Hip Bridges
Lay straight down on the floor with your knees bent then lift your hips up until your body is in line from shoulders to knees. Key is to flex your butt as hard as you can and feel it in your hamstrings and butt. You can further improve this exercise by lifting your leg high and following the same routine.
For beginners, this is another good exercise to work on building strength. Make a position of a horse where your hands and knees are on the floor, then raise your knees slightly above and hold your position. After a while you will start feeling it throughout your core.
Punch Bag Training
This is one of the best exercises you can do as it involves almost every part of your body. You need a standard punching bag and boxing gloves for this exercise. Try out different combination and focus on movement of both your head and feet.
Go through these exercises in order and rest about 30 seconds in between every exercise.
- 15 wall pushups
- 10 chair squats
- 30-second V -sit
- 15 hip bridges
- 30-second horse plank
- Rest 1-2 minutes
- 15 minute Punch bag Training
The whole routine will take no more half an hour. Do it three times a week and as you get stronger you can add few more routines or add more time and reduce the resting period in between the exercises.