Budget level: $30 at the most
Essential Equipment : A simple pullup bar
. you can get one of these at a walmart for $20. make sure its the type that hangs on the door, and not the type that pushes against the sides of the doorframe. A pillow, some good shoes are also recommended. if you are really stiff on the budget, Try doing this for you pullups:
Optional Equipment : Jump rope, a fitness mat, egg timer
Difficulty: 3/10 Hard at first ( when you begin exercising, everything feels hard ), but within two weeks will get easier.
The generic protagonist workout is designed to be made for those who are just getting stared and are looking to cosplay your basic character. Its not designed to give you big muscles or anything just slim you down into that simple character with a petite figure.
The workout will range anywhere from 30 minutes to an hour a day, It all of course varies on your pacing, and is important I stress you take your time when exercising. I suggest you do these exercises earlier in the day for better results.
Workouts will be split up into 2 different parts, switching between the two every day. Workout A will be a simple full body resistance based exercise and will build muscle to burn fat. HEY! DON'T CLICK OUT OF THIS YET LADIES!
>:C I promise this wont turn you into a muscular freak. Muscle building will burn fat off you better then cardio alone. Moreover to get the kinda of freakish sized muscles your thinking about requires a lot of testosterone. Now where was I? Oh yes, Workout B is strictly cardio. This helps your overall endurance heart rate and helps with toning.
The number of times you do a particular move.
Example: I did 30 reps of pushups means I did a pushup 30 times in a row.
a group of reps. when you finish a set of reps, you will want to rest at least 30 seconds.
letting you do the exercise in a more simpler way if cannot do/complete the exercise in the typical fashion.
Example: 3 sets of 15 rep pullups = 15 pullups, rest 30 seconds, another 15 pullups, rest 30 seconds, final 15 pullups. on the final set you will want to rest 60 secinds.
A group of exercises formed as one large set.
Warm up - you will have to follow this video
for now until I find a better one. The generic rule you want to do is 30 seconds for each move.
1 set of 15-30 reps more is better.
If you cant finish your set Try to do them modified
. if you have wrist issues, this is where your pullup bar comes in really handy
1 set of 8-10 reps. Modifying this is ESSENTIAL!
when you get good at them, stop modifying, and do them right!
set of 50 reps. plain and simple. your legs already do a lot of lifting, so giving them this, wont nearly be as taxing as pushups and everything else.
1 set of 30 reps. To modify, bring your feet closer to your knees.
Repeat all moves save for warm up another 4 times as a superset. :O I know I know but if you want results you have to.
Finally you can cool down and stretch. Just do a little bit of light jogging, followed by light swinging of the arms and legs for a couple of minutes.
Congratulations you survived Workout A