Welcome back everyone for Part 2 of my “Champion Series”! So again, I’m not like any personal trainer, wellness guru, or anything like that. I’m just a human being who is trying to be my own best advocate. Throughout my journey for the last few months or so, I’ve watched videos and read up on articles of other people’s personal journeys towards developing the best self they can be. And I’ve been exploring a lot of things to see what works for me and what doesn’t.

Quick tangent, all those self-proclaimed “gurus”. One word: bullshit. Follow people who are humble, who speak and live with authenticity. Who know they are just human beings trying to be a better them. Those people should be your inspiration.

With that, here’s my basic beginner bodyweight workout routine (recommended daily use for better results, feel free to modify as needed for yourself). Best part is that you don’t need to have really any equipment to do it. You just need your body, which you should always have with you. It doesn’t work out every single part of your body since I’m still learning how to incorporate exercises for a full body workout, but it should give you a framework to get started.

I recommend trying one whole set of this/the whole routine once through. If you feel like doing all of this in one sitting will kick your ass too much, which it will, then start with Section 1 and the rest/easy going section a day. Then the next day, try Section 2. Since you are most likely going to be doing this at home and on your own, it is crucial you learn to do the exercises properly and not injure your body. These exercises are meant to strengthen different portions of your body and it will in time.

Full disclosure: I started off really slow, really simple when I started exercising. My body wasn’t strong enough to handle all these exercises at one full swing. However, I made it a goal to work on the exercises at least 10 minutes (even if it’s not all of them) a day. The workout felt easier over time, and I could see gradual definition showing on parts of my body. Wear something comfy and get ready to kick ass!

Exercise warning: I am not responsible for any injuries or health problems incurred when taking any advice provided on this article and the website. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, before starting any fitness program, and before engaging in physical exercises/activities. Be patient and gentle with yourself. AKA don’t go H.A.M. because you think you’re as strong as superman when you’re not yet. Listen to your body, stay safe, work out the smart way!

Cardio Routine

1 mile walk, jog, or run (about 15 – 20 minutes) – do this every day, even if it’s just during your lunch break for work. I recommend walking, especially when still in beginner phase, because it’s less impact on your knees as running, but helps to build strength and get you moving.

Option 2: Go swimming, if you know how to swim or like to swim or have access to a pool and it’s not the dead of winter.

Bodyweight Routine (30 second rests in between as needed)

Section 1: Abs

• 10 sit ups
• 12 flutter kicks
• 8 leg raises/leg lifts
• 30 second mountain climbers

Rest/Easy Going Yet Still Challenging Exercises

• 10 windshield wipers, take a 30 sec child’s pose rest, yoga sequence flow: chaturanga – upward facing dog pose – downward facing dog pose

Legs, Arms, Chest, Shoulders

• 5 squats
• 5 lateral squats
• 5 regular push ups/knee push ups/triangle push ups
• 10 calf raises

Section 2: Abs

• 10 bicycle kicks
• 10 knee crunches
• 8 leg pull ins
• 12 Russian twists (for more advanced people: works best if you have a kettlebell, dumbbell or weight in your hands).

Rest/Easy Going Yet Still Challenging Exercises

• 10 windshield wipers, take a 30 sec child’s pose rest, yoga sequence flow: chaturanga – upward facing dog pose – downward facing dog pose

Legs, Arms, Chest, Shoulders

• 5 squats
• 5 lateral squats
• 5 regular push ups/knee push ups/triangle push ups
• 10 calf raises

Section 3: Plank Variations (Legs, Butt, Arms, Abs, Shoulders, Chest)

• 10 plank arm raises
• 30 second elbow plank
• 10 body saw

Rest/Easy Going Yet Still Challenging Exercises

• 10 windshield wipers, take a 30 sec child’s pose rest, yoga sequence flow: chaturanga – upward facing dog pose – downward facing dog pose

Legs, Arms, Chest, Shoulders

• 5 squats
• 5 lateral squats
• 5 regular push ups/knee push ups/triangle push ups
• 10 calf raises

Rest/Easy Going Yet Still Challenging Exercises

• 10 windshield wipers, take a 30 sec child’s pose rest, yoga sequence flow: chaturanga – upward facing dog pose – downward facing dog pose

Pat yourself on the fucking back because you earned it. Moral support for yourself will get you far. Be the tortoise, not the rabbit.

(Not sponsored by these, just wanted to share what inspirations have helped me stay motivated.)

Routine adapted from Darebee’s Abs of Steel workout, which I highly recommend trying out too. I really enjoyed that routine as a start to my exercise journey. Check out their page here: https://darebee.com/workouts/abs-of-steel-workout.html

Also, if you all want to watch one of my favorite fitness Youtube channels that always gets me motivated, check out the Buff Dudes channel. Awesome sincere people who have amazing workout routines, tips, and good eating recipes!