A step-by-step guide to building strength, stamina, and confidence—starting with just your bodyweight in this article and the next and progressing to dumbbells, or a mix of dumbbells and bodyweight in the ones to fallow after.
Routine 1: “Bodyweight Blast: The Foundation”
If you’ve been following the fitness routines from Adore Yourself Slim by Lisa Jackson, congratulations—you’ve taken the first steps toward a stronger, healthier you! Now, it’s time to build on that foundation. This Bodyweight Blast routine is the perfect next step. Designed for absolute beginners or those returning to fitness, it uses simple, effective bodyweight exercises to boost your stamina, improve mobility, and kickstart your fat-burning journey.
No equipment? No problem! All you need is 12-20 minutes and a little space to move. Whether you’re looking to lose a few pounds, increase your energy, or just feel stronger, this routine will get you there. Stick with it for 6-8 weeks, and you’ll be ready to take on the next challenge. Let’s get moving!
Why this routine?
This is where it all begins! If you’re new to fitness or returning after a break, this bodyweight routine is designed to kickstart your journey. It’s simple, effective, and requires no equipment—just your body and a little space. You’ll build stamina, improve mobility, and start feeling stronger in just a few weeks.
What to expect:
- Short, intense bursts of cardio and strength exercises.
- A focus on natural movements like lunges, jumping jacks, and burpees.
- A sweat-inducing workout that takes only 12-20 minutes.
The Routine:
- Burpees – 10 times
- Alternate Backwards Lunges – 10 times each leg
- Jog on the Spot – 30 seconds
- Star Jumps/Jumping Jacks – 20-30 seconds
How to do it:
- Perform exercises 1 to 4 with minimal rest between them.
- Rest for 1 minute after completing the circuit, then repeat.
- Aim for 3-4 rounds, gradually reducing rest time as you get fitter.
Pro Tip:
If burpees feel too intense, scale them down by stepping back one leg at a time. Focus on control and full range of motion in every movement.
CTA:
Stick with this routine for 6-8 weeks, 3 times a week. Once you can complete 3-4 rounds with only 30 seconds of rest, you’re ready to move on to Routine 2!
