Full Body Workout Day 1 | Beginner Workout Series | Dr. Waseem (Hindi/Urdu)
Full Body Workout Day 1 by Dr. Waseem (Beginner workout series)
How to start exercising? New to the gym or working out? The first few days at the gym can be confusing if you are not familiar with exercise before or do not have a personal trainer.
Strength Training/Cardio: What to do first? How to warm up?
Before you strength train, warm up your body by doing different exercises. You can do different body-warming exercise to circulate your blood. Do some jumping jacks or cycling exercises to warm your muscles.
After warm-up
After you warm-up, start with stationary lunges. It is a simple exercise. Place one knee at 90 degrees and stretch the other leg backward. Learn the right way to do lunges in my above video. You can also do lunges by putting your hands on side support.
Perform 8-10 reps for 3 sets for each leg.
How to do squats?
The second exercise to do is squats. Keep your chest high, back straight, and stretch both your arms forward. Make sure that your hip and knee moves down at the same time.
Perform 8-10 reps for 3 sets.
Upper body exercise (External Rotation/Internal Rotation)
Before you start an upper body workout, perform some external and internal rotations for rotator cuffs. Watch the video to learn the proper way to warm for an upper-body workout. Start with lats pull-down. Carefully pull down the bar and land it in the middle of your chest. Be slow and steady when pulling the bar backward. This engages maximum back muscles.
Shoulder Press machine is the second exercise in upper body exercise. Keep your eccentric contraction slow during this exercise too.
Lastly, do the chest press machine to conclude your Day 1 exercise. Watch the video to know the right angle for you. Control your eccentric contractions by going slowly. Start with the lightest possible weight.
If you do not have any joint issues, you can do a cardio workout at the end of your exercise.
Keep watching my workout videos and give a thumbs up to this video.
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