Yesterday’s post I talked about how getting back in to shape is mostly psychological.  I may have pushed your buttons, and if I did then good because that’s a good indicator that you probably need to take some action with your health and fitness.

It really doesn’t take much to get back in the game of fitness.  All you need is at least 5 to 15 minutes, three to four times per week, and you’ll be a hooked again in no time.  It is important, however, to make sure you at least go through a physical readiness questionnaire (PAR-Q) with a fitness professional or your doctor.  You never know, and I always err on the side of safety before starting up a new fitness program after a lay off.

Below is a beginner bodyweight routine to help you re-condition, and develop a good base for the next two weeks so that you can start engaging in more challenging workouts in the future.

Circuit 1: 3 sets x 10-15 reps, 10-20 seconds rest between exercises

1. Supported One-Leg Squat

2. Wall Angels

3. Incline Pushups (or any Pushup variation you feel comfortable with)

4. Plank to Pushup Position (if this is too intense stick to Planks for 15-30 seconds)

Circuit 2: 3 sets x 10-15 reps, 10-20 seconds rest between exercises

1. Stationary Lunge/Split-Squat

2. Plank Position to Elbow Draw

3. Pushup Position Plank with Side to Side Taps

4. Back Extensions with Arms out in a T-Position
– Focus on squeezing shoulder blades together as much as you can as you move into the back extension.

For another bodyweight circuit variation refer to this blog post

- Rommel Acda, MATS, CSCS