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Getting started with exercising (free bodyweight exercise plan included)

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Women unrolling yoga mat

Hey there, fellow fitness enthusiasts! It’s Daniel, your friendly physiotherapist from Manitoba, and today, we’re diving into a topic that’s the foundation of a healthy and active life: exercise. Whether you’re just starting your fitness journey or looking to switch up your routine, this blog is your guide to getting started, complete with a free bodyweight exercise plan. Let’s lace up those sneakers and jump right in!

The Power of Exercise

Exercise isn’t just about looking good in your favorite jeans (although that’s a nice perk). It’s about feeling your best, inside and out. Regular physical activity can:

  • Boost your mood and reduce stress.
  • Increase your energy levels.
  • Improve your sleep quality.
  • Enhance your overall health and longevity.
  • Help manage weight and build strength.

The Beginner’s Mindset

Whether you’re new to exercise or coming back after a break, the first step is to embrace the beginner’s mindset. It’s okay not to know everything or have the strength of a superhero right away. Progress takes time, and every step you take is a step in the right direction.

The Bodyweight Exercise Plan

Let’s dive into the practical part: a simple, effective bodyweight exercise plan that you can do anywhere, anytime. No fancy equipment or expensive gym memberships required!

Warm-Up (5 Minutes)

  • Jumping Jacks: 1 minute
  • Bodyweight Squats: 1 minute
  • Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
  • High Knees: 1 minute
  • Plank: 1 minute

Strength and Endurance (20 Minutes)

Repeat this circuit 3 times with a 1-minute rest between sets.

  1. Push-Ups: 10-15 reps

    • Modify: Perform knee push-ups if full push-ups are too challenging.
  2. Bodyweight Squats: 15-20 reps

    • Focus on proper form with feet shoulder-width apart and knees tracking over your toes.
  3. Lunges: 10-12 reps per leg

    • Take a step forward, bend both knees, and lower your body until your back knee hovers just above the ground.
  4. Plank: Hold for 30-45 seconds

    • Keep your body in a straight line from head to heels.

Cool Down (5 Minutes)

  • Hamstring Stretch: 1 minute per leg
  • Quad Stretch: 1 minute per leg
  • Cobra Stretch: 1 minute
  • Child’s Pose: 1 minute

Getting Started Tips

  • Start Slow: It’s better to begin with lower intensity and gradually increase. Listen to your body.

  • Stay Consistent: Aim for at least 3-4 workouts a week to build momentum.

  • Stay Hydrated: Drink plenty of water before, during, and after your workouts.

  • Proper Form: Focus on technique to prevent injuries. Quality over quantity.

  • Rest and Recovery: Give your muscles time to recover between workouts.

Final Thoughts

Starting your exercise journey doesn’t have to be complicated or intimidating. With this bodyweight exercise plan and a positive mindset, you’re well on your way to a healthier, happier you. Remember, every small effort counts, and progress is the result of consistency.

So, lace up those sneakers, find a comfortable workout spot, and let’s make fitness a part of your daily life. Here’s to your journey towards a stronger, more vibrant you!

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