Are you getting back into an exercise routine and seeking something simple to follow? I am too and I came across a fitness YouTuber that laid out a very simple exercise routine for beginners. What makes this routine so awesome is that it only has four exercises and your only focus is to do these four exercises 4 to 5 times per week.
Four exercises are simple enough. The only exercise equipment required is a set of dumbbells. The remaining exercises are bodyweight exercises. You won’t even need much space. You can do these indoors or outdoors. Let’s dive in.
The Four Easy Exercises
First, I recommend watching the YouTube video below that I was referring to:
The four exercises outlined in this video include:
- Bent over rows
What I really like about these four exercises is that they are simple to do and they work out the entire body.
Bodyweight exercises are my favorite type to do because you can do them anywhere, anytime you want. You don’t need any equipment (dumbbells optional).
I began doing this exercise routine three days ago. So far, it is super simple to stick to. I’ve been keeping a fitness journal to keep track of my progress.
For this first week, my goals are:
- 5 push-ups (on my knees)
- 10 squats
- 10 bent over rows
- 20 – 30 second plank
Next week I plan on adding more repetitions and continue to add more each week. I haven’t done much exercise until now. The only exercise I’ve been doing are daily tasks such as carrying groceries, laundry, etc.
So as you can imagine, I am out of shape and the first day I did this routine, I was very weak.
However, on day three, I already noticed an improvement. It didn’t feel nearly as difficult to do my reps. I even feel stronger doing my push-ups.
Keeping a Fitness Journal is a Huge Help
I keep journals for other areas of my life such as for my online business and self-improvement. I’ve kept a fitness journal in the past and it helps a lot.
It doesn’t have to be complicated at all. I simply list the exercises that I perform and how many reps as well as the weight of any equipment that I use such as dumbbells. I add the date to each day as well.
A fitness journal, like any journal, enables you to look back on your progress. You can track where you’ve had the most improvement as well as what you could work harder on.
You can keep a digital journal online such as a blog or write it down. I am currently using a bullet journal.
Focus on These Four Exercises
My plan is to focus on these four exercises until I master them. Meaning, I want to be able to knock out a good amount of reps.
So far, I perform three rounds of all four exercises. I’m definitely feeling them working as I wake up sore (a good sore) each morning.
I’ve started to do more stretching before and after each routine to help reduce stiffness.
How to Stay Motivated
Sticking with any exercise routine can be difficult. This is especially true if you are getting back into doing exercise after a long dry spell.
The way I handle it is that I make it a point to start my exercise routine each evening at 8 pm. When it is time, I stop what I am doing, break out my exercise mat, and begin my rounds.
After my first round is complete, I already feel accomplished and it is set in my mind that I can finish my next two rounds.
I rest for about one minute between rounds. The key is to be present and focus on each repetition. I don’t distract myself with television. Music works better for me.
Other than that, it is a matter of following through. Make it a part of your day just like bathing and brushing your teeth. It is something that you do.
I’m looking forward to becoming stronger as well as faster when doing these exercises. I want to eventually get to the point where I’m doing full-body push-ups and not on my knees.
It feels good to finally be in a regular workout routine. It feels even better to know that I’m getting stronger each day.
As of now, I’m not worrying about weight loss or weighing myself on a daily basis. Instead, I continue to make smart food choices as well as maintain good portion control.
Have you begun an exercise routine yourself? How’s it going for you? Leave your feedback in the comments below.