Need information about basic workout or basic workout program? Often, a simple workout can make you feel good in a small amount 0f time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren’t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed t0 maintain a healthy and good-looking physique within approximately an hour. Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.

Cardiovascular and Lower Body

Your basic cardiovascular workout should consist 0f a half-hour daily walk. Simply lace up your quality walking shoes and go for a stroll around the block. Go out regardless 0f the weather; just make sure t0 dress adequately. An effective alternative t0 going outside is walking up and down a building staircase. This option is excellent for your heart, as well as maintaining leg muscles. t0 maintain a constant progression, try t0 increase your pace 0n a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective workout: use the staircase one day, and walk around the block 0n other days.

Upper Body
After your cardiovascular exercises, begin your upper body work out with a few exercises. Do these steps three times a week for better results.

Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets 0f 10 t0 15 repetitions (depending 0n your fitness level), and gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, you can increase the workout by elevating your feet 0n a chair t0 increase resistance.

Lay face down 0n the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back t0 the starting position with your chest and triceps. Try not t0 lock your elbows in order t0 keep constant tension 0n your muscles.

Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets 0f 10 t0 15 repetitions (according t0 your fitness level), and gradually increase the repetitions as the movement becomes easier. · Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down t0 the floor, your elbows should go t0 the side, which incidentally puts more stress 0n your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts 0f your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier. · Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension 0n your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumb bells, and a few minutes.

Legs
These repetitions will build up muscles in the thigh and buttocks. First, spread your legs t0 hip length and keep your legs fully extended. Holding dumb bells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level t0 the floor. Then, slowly return t0 your original position. Continue this exercise until you tire your legs t0 failure.

Chest
In order t0 work out the pectorals, lie 0n a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumb bells outwards and down until parallel with your shoulders. Breathe out, and return the weights t0 starting position. Aim for eight sets 0f 8 t0 12 repetitions.

Arms
These exercises will strengthen your biceps. Sit 0n the edge 0f a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front 0f your body. Extend your arm, and curl one dumb bell up at a time in a small arc towards your shoulder. Be sure t0 rotate your forearm so your palm faces your shoulder at the top 0f the movement.
Aim for three sets 0f 8 t0 12 repetitions.

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