Beginners Fitness Program

If you have never worked out or it's been a while, then starting with a low impact program will help condition your body ready for more advanced exercises and heavier weights.  This will help prevent injuries while improving your fitness, flexibility and strength.


This starting program should be done for around 6 weeks before adding more complex exercises or weight.

WHAT YOU WILL NEED

Fit Ball (Swiss ball) - These can be purchased from most good fitness/sporting stores.  Please avoid the cheaper brands and consider a 500kg anti-burst rating for when you might be balancing on the ball with weights.
Dumbbells - Adjustable if possible and up to 5kgs is sufficient.

TERMINOLOGY

Reps - How many repetitions for each exercise.
Sets - A certain number of repetitions will make up a set

WARM UP

Get the blood pumping by taking a brisk 10 minute walk or bike ride.
Then stretching out the major muscles in the body... stretches should always be done gently with controlled breathing.

EXERCISE #1 - Sitting Balance

• Sit on the Fit Ball with your back straight and lift one foot off the ground.
• Hold for 10 seconds then swap legs and hold the other foot in the air for 10 seconds. (This is 1 rep)
• Repeat for 2 sets of 10 reps

EXERCISE #2 - All Fours Balance

• Start standing with the ball in front of you with your knees at the ball
• Place your hands on top of the ball and then slowly roll your knees forwards onto the ball
• Find your balance and kneel on the ball learning to balance for as long as you can.

NOTE: Please ensure there are no obstacles close by just in case you lose you balance.

• 0 - 5 secs - NOVICE
• 6 - 10 secs - AMATEUR
• 11 - 20 secs - PROFESSIONAL
• 21 + secs - ELITE

EXERCISE #3 - Dumbbell Rows 

•  Lay face down on the fit ball with the ball underneath the abdominal region
• Widen the feet for stability and straighten the back with the head inline with the spine
• Hold a dumbbell in each hand
• Squeeze the shoulder blades together and maintain for the duration of the rep cycle
• Allow the arms to straighten down and then pull up for 10 reps. 
• Repeat for 2 sets of 10 reps

 EXERCISE #4 - Dumbbell Press

• Lay face up on the fit ball with the ball underneath the lower back region
• Widen the feet for stability and straighten the back with the head inline with the spine
• Hold a dumbbell in each hand
• Keep the pelvis up and level while performing this exercise and don't let it drop lower
• Push the dumbells straight up towards the sky and back down for 10 reps
• Repeat for 2 sets of 10 reps 

EXERCISE #5 - Standing Squats

• Find a wall
• Stand facing away from the wall
• Place the fit ball behind you and hold it against the wall with the lower back region
• Slowly squatting down the ball will roll up and down your back against the wall
• Repeat for 2 sets of 10 reps

EXERCISE #6 - 4 Point Squat

• Place 4 objects around you at North, South, East and West
• Stand on one leg and reach down to the object in front of you and then back up
• Then reach down and back up to the next object and continue around the circle until you've reached for all 4 objects.  A complete circle of 4 objects is 1 rep.
• Repeat for 2 sets of 5 reps

NOTE: Only reach as far down as you comfortably can and ensure you do this exercise slowly.  It is about maintaining balance without injuring yourself

EXERCISE #7 - Back Extension

•  Lay face down on the fit ball with the ball underneath the abdominal or pelvis region
• Widen the feet for stability
•  Relax over the ball with your hands by your sid
• Lifting your torso off the ball to straighten your back and then down again
• Repeat for 2 sets of 10 reps

EXERCISE #8 - Abdominal Crunch

• Lay face up on the fit ball with the ball underneath the backside
• Widen the feet for stability and straighten the back with the head inline with the spine
•  Lift your torso up and then lay back similar to a sit up (smaller range however)
• Repeat for 2 sets of 10 reps

COOL DOWN

Take a 10 minute walk to cool down from your workout.  This helps stretch and burn off any lactic acid in the muscles which leads to soreness afterwards.

HEALTH AND SAFETY

• Please ensure that you are adequately warmed up before starting any workout
• If you are injured please seek professional advice before commencing any exercise to prevent further injury and damage
• If you suffer any pain or discomfort during an exercise then stop what you are doing immediately.
• This program is for use as a guide only and is in no way a personalized program.  Each individual will have different physical capabilities and every care should be taken when exercising.
• John highly recommends the consultation and assessment by a qualified trainer before undertaking any fitness program to ensure low risk of injury.