Beginner’s Workout 9: featuring Tami Kingery

The following set is designed to work your arms, legs and core.  You can do these exercises at home or in the gym because they require very little equipment.  Always begin with your spine in neutral alignment.  Remember to warm up for at least 10-15 minutes before beginning your weight training session and allow time to stretch at the end.  Repeat the entire set 3 times.

Wall Squat

Basic Wall Squat
Start with hips, shoulders, and head against the wall, walk your feet out until you are squatting with your knees at 90 degrees and feet hip width apart.  Inhale through the nose and exhale forcefully through the mouth, this helps to keep the core contracted and provides needed oxygen for your working muscles.   Make sure to keep your spine in neutral, hold for 15-30 seconds then return to stand.

bicep curl

Standing Bicep Curls
Start with feet hip width apart, soft knees, and neutral spine alignment.  Arms should be down at your sides with palms facing up.  Begin with very light weight 2-3lbs.  With your elbows remaining at your sides, hinge at the elbow, raise palms slowly towards your shoulders, exhaling forcefully to engage your core as you lift, inhale as you lower back to the starting position at the same speed.  Start with 8-12 repetitions.

Bench Dips
Start with feet hip width apart, sit on the edge of a chair or bench, place hands on each side (no more than shoulder width apart), knees at 90 degrees, and neutral spine alignment.  Slide slightly off the chair or bench so you can slowly lower your buns toward the floor keeping your alignment, inhale on the way down.  Exhale forcefully to engage your core as you begin to press up back into the starting position.  Remember speed is not your friend. Start with 8-12 repetitions.

skater lunge

Skater Lunges

Start from a standing position with feet hip width apart and neutral spine alignment.  Step wide to the side keeping your feet parallel, hinge at the hip, pressing your buns out behind you as you reach across the toes of bent leg (keep head and spine in alignment).  Exhale forcefully as you return to the starting position.  Repeat on the other side.  Begin this exercise with no weight, concentrate strictly on your form before adding weight.  When you are ready for weight, start with 2-3lbs.  Start with 8-12 repetitions – one repetition equals one lunge to each side

Exercise Ball Pass
Start in the supine position with exercise ball between your hands, exhale forcefully as you lift your legs and arms (with the ball) at the same time, pass the ball from your hands to between your feet, lower your arms and legs at the same time.  Exhale forcefully as you lift your legs (with the ball) and arms at the same time, pass the ball from your feet to your hands and return to your starting position.  This exercise is core intensive so you may need to start with your spine imprinted and work up to remaining in neutral spine throughout the entire exercise.  The pass from hands to feet and back equals one repetition.   Start with 6-8 repetitions.

Ball Pass 1

Ball Pass 2 (mid-move)

ball pass, end