I’m looking for a workout routine that a couple can do without having to go to a gym, in 30-60 minutes, so both can shape their body, especially in the area of the abdomen, chest and back.
Also, do you know a site with good routines?
What’s a good workout routine for a beginner who wants to shape his/her body?
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Try Gilad… He’s on the FitTV network, and he’s really good for ab workouts…
i jog… it is all over good cardio
start out slow, and work you way up… worked for me
Starter Routine
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Bench Press
Curls
Triceps Press
Bent Row
—————
Calf Curl
Leg extension
Toe Lifts
Do three sets of 10 to 12 reps. The final rep of the final set should be at or beyond maximum effort. If you succeed in the final rep, either increase the reps or drop the reps to 10 and increase the weight- about 7 percent. If you start too light, no problem. The trigger system of increases will quickly have you at or near max.
Do this Monday, Wednesday and Friday.
yes i know some routines
For a good routine you need an excellent cardio…ie jogging, running, jumping jacks etc. For 30-45 min everyday. Then just doing push-ups and sit-ups usually works for me. It is important to stretch the hell out of yourself before and after. Another thing that works is yoga or Pilate’s…both take and use an unbelievable amount of muscle strength you will get in shape fast.
I’m not trying to be perverted or anything, but it’s proven that on hour of sex burns alot of calories. That might be a good enough workout for you both, since you don’t have to go to a gym, and it’s something you can do together.
Assuming your body weight = 70kg
105 calories/hour – vigorous effort
91 calories/hour – moderate effort
70 calories/hour – light effort, hugging and kissing
Yes, go to bodyforlife.com and read Bill Phillips book Body For Life. It is a healthy eating and exercise plan. The routine is to workout 6 days a week which sounds like a lot but it goes like this…day 1 upperbody workout for 45 minutes, day 2 is 20 minutes of cardio, day 3 lowerbody workout for 45 minutes, then cardio/upper/cardio and alternating the upper/lower the following week. All week long eating a healthy diet and on day 7 rest and eat whatever you want from pizza to ice cream. It’s an awesome plan set for 12 weeks so it starts out as an easy short term goal that will change your life. Good luck.
Brisk walking is the best exercise for a beginner.He can then add to his routine some freehand exercise .If you can get someone to show you chinese martial arts .It will help shape and strength the entire body.
Abs
First off, you should jog regularly. Jogging is even better for you than running if you keep it up for a long time. Crunches are perfect for abs. Do plenty of sets if you want to see results fast. Also, if you have a pull up bar, grab it and hang down with your feet straight. Now either bring your knees to your stomach or keep your legs straight and bring your feet as close to your head as possible (this is much more difficult.) Finally, to develop “cut” abs, eat plenty of low calorie foods.
Chest
It is very difficult to work out chest without equipment. You can buy barbells and do flat bench and inverted bench presses. The inverted bench presses will develop your upper chest, and flat bench presses develop the rest of your chest.
Back
Pull-ups will develop your back. You may think they work your arms, but they work your back more than anything else. Professional bodybuilders do pull-ups with weight as part of their back routine. In addition to doing pull-ups, you can buy 25 and 45 lb dumbells, and do a separate exercise (this is for lower back.) You need to have something sturdy that looks somewhat like this:
http://www.carbs.com/dimages/product_images/505-c_160x160.jpg
Cross your arms with the dumbell between your arms and your chest, and hold onto the sides of the dumbell with both hands. If you look at the picture, your feet should be on the pedals, and your hips should be at the top of the piece of equipment. Lean downwards so your head is near the ground, and then pull yourself up using your lower back and arch your back as much as you can. That’s one rep.
I hope this helped!!
feel free to e-mail me at gymnastj11@aol.com if you have any further questions.
Walking ans stretching. Use some light weights between 3 to 8 pounds and do crunch and curls. A balance ball is also good for crunches because you use the ball as cushion and it also give you a better sense of balance for more extensive exercises. Use goggle and search for beginner exercises. You should have success there. Also stop in at you local health club and them it the have literature on beginning exercise. That is where I got my info.