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Shape Up Size Down – Beginner’s Workout

by Skinny Ms.

Tired of finding workouts that are too hard and do not have any modifications?  Skinny Ms. has put together workouts designed for those people who responded to our question on Skinny Ms. Fitness Facebook about wanting Absolute Beginner Workouts.  These workouts are put together with modified and simple exercises that are not overly intensive and are doable for anyone, regardless of size or age. 

For those of you who find our daily workouts or Tabatas are too difficult, these workouts are for you!  We want to help get you on the road to being in amazing shape and more importantly, healthy!  If you have already started your weight loss journey we would love for you to join us in this series of beginner workouts. 

This is the first of the Absolute Beginner Workout Series.  The workouts will be slightly more challenging each time.  For each workout we will have an “Absolute Beginner” version and a “Beginner” version.  We have an Absolute Beginner workout for people who chose not to use weights and prefer the exercises sitting or laying.  Then we also have just regular Beginner versions. 

In the Absolute Beginner Workout we will have six exercises.  You will need little or no weight, you can also use water bottles if you like, a yoga mat, a chair, and a wall to lean against!  Our goal is 10-15 repetitions per exercise and 2 rounds of this circuit.

Here’s a stretching video to get you ready for this workout:

 

Absolute Beginner’s Workout
1. Donkey Kicks
2. Sitting Leg Extensions
3. Inner/Outer Thigh Segment
4. Wall Push Up
5. Sitting Bicep Curl
6. Sitting Tricep Extensions

In the Beginner Workout below we will have six exercises.  You will need light dumbbells, a yoga mat, and plenty of water!  Our goal is to do 10-15 repetitions of each exercise and two circuits.

Beginner’s Workout

  1. Donkey Kicks with Pulses
  2. Standing Leg Extensions
  3. Inner/Outer Thigh Segment
  4. Modified Push Up
  5. Standing Bicep Curl
  6. Standing Tricep Extensions

As we are preparing to launch a new fitness program for anyone, regardless of size or age, we would love your feedback regarding the workouts above…too difficult, too easy?  Leave a comment below with your feedback. After all, the new fitness program will be for you!

 If you find that you enjoy these workouts and are ready to make a commitment to an exercise plan, but want something slightly more challenging, check our Skinny Ms. Total Body Transformation! 

Exercise and health are matters that vary from person to person. Participants of this program should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.





Total Body Transformation

27 Responses to Shape Up Size Down – Beginner’s Workout

  • me** says:

    Will these work if you can not stand or get down on the floor?

  • Virginia says:

    I'm excited to try these! I'm very strong, but my endurance is terrible, and my flexibility is bad, too. Too many hours spent in an office chair. Complicating this is that I have lupus and fibromyalgia, so it I overexert myself by doing as many reps/as much weight of an exercise as I can, the soreness is so bad and lasts so long that I get discouraged. I think this is a good balance of challenging but moderate enough that I can stick with it. :)

  • Noor Taha says:

    Excellent idea to have these beginner workouts. Thank you.

  • Kristie M. says:

    Just did the first absolute beginner workout and really liked it. I have one small suggestion. Getting up and down off the floor is tough, can you do all the floor at once? That was a great way to begin my morning. I did it in my bedroom without disturbing the kids. Hoping I make this part of every morning. I already feel more energized!!

    • Skinny Ms. says:

      kristie, That's a great idea. I love getting feedback as it really helps me to know what our readers want and need. Thanks and I'll make that happen in all future workouts. And as always…give us your feedback, it's much appreciated! :D

    • Erin says:

      Great idea to do it in the morning Kristie!! I think I'll try that too!

  • Sue says:

    Thanks for making something for absolute beginners! I did the work out today and will probably try the beginner next time. With my fitness level I may go back and forth between the two. I think I will need to follow up with a short walk at least though to get some cardio. Thanks again.

  • Erin says:

    How long do I do the first workout? And where is the next one? Most of the stuff was pretty easy for me, but I can feel it from just that little bit, yay!!! Do you have any simple cardio to pair with this?

  • sweetpea7834 says:

    I really enjoyed these work outs the first circuit seemed kind of easy but by the time i did the second circuit i was really starting to feel it all over and was pushing myself…im looking forward to starting a new daily routine with these exercises. thank you for helping me to get healthy again!

  • Carla says:

    i need a beginner ab work out. I can't do a sit up without tucking my feet under a chair and it's been so long since I did that, I probably can't even do that! Any suggestions on how to get your abs in shape to be able to do a proper ab workout?

  • Sherri says:

    Thank you for using fuller figured ladies for some of the workouts. That's encouraging for someone like myself who is just beginning my weight loss journey. Other websites mean well, but when the video presents an already skinny and fit person demonstrating the exercises, it's a little more than depressing.

  • Joan says:

    That is so right Sherri, i was also pleasantly surprised when you were using plus size models for the exercise, keeps it real. Thanks again skinnyms :)

  • Tracey says:

    Thank you so much! This is exactly what I've been looking for. Everybody has to start somewhere. I can't do 25 Burmese … Probably can't even do 1 but I CAN do these. Perfect for true beginners!

  • Vonnie says:

    I just found this site and watched the video. I know I will be able to do the absolute beginners work out, and for some one who is overweight and older, just what I need to help me start exercising again and help me get into shape. Looking forward to seeing all videos and doing all the exercises. Just the help I need. Thank you so much.

  • Lee says:

    Thank you so much! I have Fibro and I suffer from fatigue along with the pain. I am going to try the absolute beginner workout. I have been told that I have lost mobility and I will not get all of it back, but maybe I can keep from losing more if I do simple things.

  • Susan says:

    I have been walking everyday now for over a year.. I changed my eating habits(don't like the diet word) and have lost 162 pounds so far. I just needed to really start toning and getting a work out I could start off with and stick to. This is perfect!! So along with my 5 mile walk in the morning I can do this at night! Love this site and can't wait to do more!!!

    • SkinnyMs says:

      Susan, That's fantastic!!! We love providing content that motivates and helps people get in shape, the healthy way! :) Please keep us posted on your progress.

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