Working Out for Beginners
How to work out at the gym!
How to get started
Words to Know
Before we begin, let's just review some "gym" words that will be used in this section.
Reps: Short for repetition. How many times you will do an exercise. Ex. 3 reps means you will do the exercise 3 times.
Sets: How many reps you will do in a set. Ex. 2 sets of 3 reps means to do 3 reps 2 times.
Stretches to do
Take a big step forward, and lean on your foot that is in front of you. Do one on each leg, for about 10 seconds.
Grab your foot and pull to your butt. Pull just as much as you need to, don't hurt yourself. Do this on each leg for about 10 seconds. If you lack balance, it's okay to lean on a wall. Just make sure you are still standing up straight.
Sit Down Stretch
Sit down with both your legs straight ahead of you. Bend your left leg, so your left foot touches the inside of your right knee. Stretch and try to touch your toes. If you can't touch your toes, just stretch enough until you feel "the burn". Do this on each side for about 10 seconds.
Sit Down Stretch
For this exercise, you will need an exercise ball. Take the ball and put it against the wall. Lean against the ball in a squat position, making sure your knees are behind your toes. Push back up and repeat. Do about 3 sets of 2 reps, about 30 seconds each. If desired, use weights while doing this. Your quadriceps and core will be worked out in this exercise.
Ball Lie Down
For this exercise you will need an exercise ball. Lie down on the ground and lift your legs onto the ball. Use your butt, leg, and abdominal muscles to lift yourself off the ground. Do 3 sets of 2 reps, 30 seconds each. Your core and quadriceps will be worked out in this exercise.
For the wall sit, you don't need any equipment. Stand in front of a wall and lean against it. Slide down until your thighs are parallel to the floor. Do 2 sets of 2 reps, each 20-60 seconds each. Your quadriceps and core will be worked out in this exercise.