I know we are Cannot Cardio, but yes, we are still recommending to you another day of cardio workout. Like always, as we have been recommending in cardio gym routines, if you can replace the machine-assisted cardio with open-world exercises always go for it. You can pick your bike and ride through the streets or you can plug in your earphones and go jogging.
If you think you can skip out on cardio in the gym routine for beginners then I would recommend reading why do we need cardio and think again about what you are signing up for if you skip out on cardio. In the long run, there are going to be a lot of difficulties settling-up with the tougher and a bit more life-sucking routines if you skip on cardio now.
You can always take abs in an open park on at home whichever suits you. Or you can jog your way, make a stop at the gym do the abs workout and then go back home, jogging. Just know that if you can replace the machines for cardio then always go for it.
But, in case, you can’t replace the machines with the open-world or if you don’t want to, then here is the gym routine for beginners.
Exercise 1 – Treadmill
If you are about to leave for the gym, then instead of getting over there and using the treadmill, I would suggest that you walk your way to the gym if it is at a reasonable distance. If you are already at the gym and didn’t walk here, then let’s hop on to the treadmill.
Don’t run, just walk for 10-15 minutes and that’s about it for gym routine for beginners.
Exercise 2 – Cycle
The cycle is always preferred over the treadmill for cardio routines. You can use it as long as you want without hurting your feet. Also, you can go as aggressive as you want when it comes to the cycle. Of course, the open-world variation is always preferred over staring at the blank wall or mirror while cycling.
15-25 minutes on the cycle, moderate to an intense workout.
Exercise 3 – Elliptical Cycle
The elliptical cycle is our favorite when it comes to cardio routines. Not that it is entertaining or very easy to use, just that the motion is very ergonomic. The motion of the elliptical cycles replicates the normal motion of your body. It works out the joints and the muscles in the best way a machine could.
So, you can take as long as you want with the elliptical but target for a minimum of 15 minutes.
Exercise 4 – Leg raise – Core Workout
This is the point where you are done with the machines in the cardio gym routine for beginners and can now focus on all self-weight exercises. Ditch the machines and get a mat, we are going to focus on the core muscles of your body.
Leg raises, as the name suggests, is just you lying down on the floor raising your legs up. Don’t raise them too high or too low, just somewhere in between. You can keep your hands under your glutes for a little bit of help and to avoid back pain you face during the workout. Don’t touch your heels to the floor until you are done with the set.
Let’s aim for 25 reps in each of the 3 sets.
Exercise 5 – Criss Cross
Criss-cross is a variation that targets the core muscles and oblique muscles. Bring your left knee to your chest and try touching your right elbow to it. Then do it with the other arm and leg. Criss-cross is an easier variation, just remember than you cannot touch your shoulders on the floor until you are done with the set.
25 reps of each cross in each of 3-4 sets would be a great target for criss-cross in gym routine for beginners.
Exercise 6 – Scissors
The scissors are just like leg raise variation for the core workout. The only difference in the two variations is that instead of raising both legs up at the same time, you raise your legs alternatively in scissors. The circular/rotational/opposite motion created because of alternate leg raise movement works your obliques as well.
Aim for 25 scissor, in each of 4 sets planned in the gym routine for beginners.
Exercise 7 – Crunches
Crunches are the most basic version of abs workout. Lay down on the floor, bend your knees and now lift your torso up, to sit up straight. Keep your hands behind your head while you do crunches. Do not rest your back on the floor until you are done with the set.
If crunches seem easy for you or if you want to try something different, then you can go for bar crunches. The workout remains the same, just this time, you will be pulling your legs up to your chest, while you hang from a bar.
Aim for 30 or more reps in each of 3 sets.
Exercise 8 – Decline Crunches
The decline crunches is just a variation of the crunches. Get to the bench where you do chest press, put it in declines position, lock your legs and then pull yourself up. The decline crunches are a little more difficult than the normal crunches. But if you want, you can take a plate, keep on your chest, hug it with your arms and then pull yourself up.
Aim for 20 or higher reps in each of the 3 sets.
We are done with the day’s gym routine for beginners, but before you move out of the gym don’t forget to stretch. Stretch all the muscles we have worked out in the past 2 days of the second-week gym routine for beginners and also the core. For core stretches, I highly recommend Surya Namaskar and if you can then do the Chakrasana.
Okay, Bros and Broettes, that is it for day 10. Enjoy a fit and healthy life and follow Cannot Cardio for more fitness posts! Remember to Stay Awesome!