She Strengthens

Kick-Start Your Fitness Journey with This 20-Minute At-Home Workout

Are you tired of feeling intimidated by the gym? Do you want to start your fitness journey from the comfort of your own home? Look no further! This 20-minute at-home workout is specifically designed for beginners, and it’s expert-approved. With the help of certified personal trainer Bryant D. Edwards, we’ve created a routine that will help you build muscle, increase endurance, and boost your confidence.

Before You Begin

Remember to consult with your doctor before starting any new exercise routine. It’s essential to prioritize your health and safety above all else.

The Workout

This 20-minute workout consists of five exercises that target different muscle groups. Perform each exercise for 3 sets of 10 reps, resting for 30-60 seconds between sets.

Bridge

• Lie flat on your back with your knees bent and feet flat on the floor
• Extend your arms at your sides and press your palms into the floor
• Push your feet into the floor and raise your hips until your body forms a straight line from knees to shoulders
• Squeeze your glutes and hold for a few seconds
• Return to the starting position

Knee Push-Up

• Start on hands and knees, keeping your spine aligned and hands shoulder-width apart
• Bend your elbows to a 45-degree angle as you lower your body toward the floor
• Push your palms into the floor to raise yourself back up
• Keep your shins on the floor to take some pressure off your knees

Side-Lying Hip Abduction

• Lie on your right side with your legs stacked
• Lift your left leg up, then lower it toward the floor
• Repeat this motion and switch sides
• Add ankle weights or a resistance band to increase the challenge

Wall Squat

• Press your back flat against a wall
• Press your feet firmly into the floor, shoulder-width apart, about 2 feet in front of the wall
• Bend your knees until they’re at a 90-degree angle
• Hold this position for up to 1 minute at a time
• Try placing a stability ball behind your back to increase your range of motion

Straight-Leg Donkey Kick

• Start on all fours, with your knees under your hips and hands under your shoulders
• Extend your left leg straight behind you, keeping your foot flexed and toes pointed down toward the floor
• Return to the starting position and repeat on the other side
• Remember to keep your spine aligned and glutes engaged

Personalizing Your Workout

Finding the right workout routine takes time, and that’s okay! Fitness isn’t one-size-fits-all. Here are some ways to personalize your workouts:

• Add weights to increase endorphins and boost self-esteem
• Target specific muscle groups to see better results
• Use resistance bands for compound exercises
• Invest in a good pair of sneakers and breathable clothing

Tips for Exercise Newbies

• Set realistic goals and don’t expect overnight results
• Stay hydrated during your workout to maintain performance and lower your heart rate
• Fuel your body with nutritious food 2-3 hours before your workout
• Consistency is key, so find an activity you enjoy and stick to it

The Importance of Good Form

Proper form is crucial to avoid injury and get the most out of your workout. Here are some tips to keep in mind:

• If it hurts, stop immediately
• Focus on each movement and tweak your position if something feels awkward
• Ease into your workout and avoid pushing yourself too hard
• Make sure to warm up before starting your workout and cool down afterwards

Remember, it’s okay to ask for help! Most gyms have personal trainers on hand, or you can reach out to a fitness pro via Zoom for guidance. With this 20-minute at-home workout, you’ll be on your way to achieving your fitness goals in no time.