A 7-step workout for beginners

George Cattell in weight room

As an exercise physiologist, I am often asked for recommendations on a quick and easy workout for beginners. Here is a basic workout, combining cardio and strength training, that you can accomplish in just over a half hour at your own home.

  1. 1. Start with a brisk 5-10 minute walk. Carry weights (or cans) if you’d like.
  2. 2. Bicep curl with can: Keep your stomach tight and your elbow against your rib cage. With your arms straight against your side, bend one arm at the elbow and slowly let it back down. Repeat 15 times on both arms.
  3. 3. Prone cobras: Lying on a mat, roll your shoulder back and squeeze your shoulder blades together. Hold for 3-5 seconds. Repeat 12 times.
  4. 4. Hip bridging: Lying on your back with a towel between your knees (and keeping your stomach tight), boost your hips up as high as you can. Hold for 10 seconds and repeat 10 times.
  5. 5. Clams: Keeping your hips and ankles stacked on top of each other, spread your knees apart (don’t lean back) and hold for 10 seconds. Repeat 10 times on each side.
  6. 6. ABC with big toe: Sitting up nice and tall, straighten your one leg out. With your Big toe, write the alphabet as big as you can.
  7. 7. End with a brisk 15-minute walk. Walk as if you were late for work!
  8. Note: Before beginning any exercise program, it is always a good idea to talk with your doctor.

    author name

    George Cattell, MS, PES, COS

    George Cattell, MS, PES, COS, is an exercise physiologist with LG Health’s MyHealthyLiving team. Cattell oversees LG Health’s Employee Fitness Center and offers a variety of health and wellness classes for our Community Health and Wellness services.

    Education: California University of Pennsylvania, B.S., Athletic Training, M.S., Health Promotion and Injury Prevention. Certifications—National Academy of Sports Medicine Performance Enhancement Specialist; Childhood Obesity Specialist.

    Call: 717-544-2301

    About LG Health Hub

    The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


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