Introduction
Embarking on a fitness journey can be challenging, especially if you’re just starting out or returning after a break. The right guidance and a structured workout can set you up for success. This article offers practical fitness advice from Steve Chaney, a personal trainer who transformed his life through exercise. With a focus on building strength and confidence, Steve shares an accessible home workout designed for beginners.
Steve Chaney, a 37-year-old personal trainer from Frodsham, faced significant struggles with his weight growing up. He recalls a time when awareness of healthy eating was limited, and physical education in schools primarily emphasized team sports, neglecting the importance of strength training.
“In PE classes, only those who excelled received support, leaving others feeling discouraged,” Steve reflects. His journey toward fitness began with a turning point at 18 when he realized he needed to change his mindset and lifestyle.
After starting to exercise, Steve discovered a passion for fitness that ultimately led him to create Elysium Personal Fitness Studios in Cheshire. His training philosophy centers on the idea that “movement is freedom,” empowering clients to embrace new adventures by caring for their bodies.
Steve highlights the difference between striving for weight loss versus cultivating strength, especially in a world where quick fixes like weight loss injections are prevalent. He emphasizes the need for sustainable solutions that prioritize overall well-being.
Steve’s Beginner Home Workout (25 Minutes Including Warmup and Cool Down)
Warm-Up:
Start by raising your heart rate. Consider running in place, skipping, or doing jumping jacks for 2-3 minutes. Then activate your muscles with the following warm-up exercises:
- 10-12 Glute Bridges: Lie on your back with knees bent. Raise your hips by pushing through your feet, squeezing your glutes and engaging your core. Lower back and repeat.
- 30 Seconds of Side Planks Each Side: Lie on your side, propped up on your elbow. Raise your hips and hold.
- 8 Shoulder Taps Each Side: Start in a push-up position. Tap your shoulder with the opposite hand while minimizing hip movement.
- 8 Bodyweight Reverse Lunges: Step back, dropping your knee toward the ground, maintaining a 90-degree angle in both knees.
- Five World’s Greatest Stretches Each Side: Step your foot outside your hand, raise your arm, and rotate your torso toward your leg.
- 6 Inchworms: From a plank position, inch your feet toward your hands, then walk back out to a plank.
Workout:
Set a timer for 15 minutes. At the beginning of each minute, perform the following exercises in order. Aim to maintain 10-15 seconds of rest before starting the next exercise:
- 6 Single Dumbbell Suitcase Lunges Each Side: Hold a dumbbell in one hand and lunge back, alternating sides.
- 12 Bent Over Rows with Dumbbells: Hinge at the hips with weights in hand, pulling toward your abdomen.
- 15 Kettlebell Swings (or Bodyweight Squats): Swing the kettlebell while maintaining good form, engaging your core and glutes.
- 12 Push-Ups: Perform from a plank position, adjusting your elevation as needed.
- 10 Double Dumbbell Thrusters: Perform a squat while pressing the dumbbells overhead.
Cooldown:
Finish with static stretches that focus on calf, hamstring, and quad flexibility. Suggested stretches include kneeling hip flexor stretch, standing calf stretch, and pigeon stretch.
Conclusion
Starting a fitness journey doesn’t have to be intimidating. With the right approach and a structured workout plan, anyone can embrace the joy of movement. Remember that fitness is about personal progress, not just aesthetic goals. As you work through Steve’s beginner workout, focus on maintaining good form and building a routine that feels right for you. Your journey is unique—enjoy the process and celebrate every step forward!
