City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout ideas for Adults – Beginner Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the beginner Adult workouts below. We also have Adult workouts for intermediate and advanced levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Adult full-body workout – beginner level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 seconds/movement – rest as needed

Squats
Chair Dips
Mountain Climbers (or Wall)
Walking Lunges
Oblique Climbers (or Wall)
Countertop Push Ups
Sumo Squats
Plank Toe Taps
Leg Lifts
Bridges

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 4 – May 13, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

10 reps/movement – rest as needed

10 – Chair Squats
10 – Push Ups (Wall, Counter, Knees or Floor)
10 – Lunges
10 – Skaters (per side)
10 – Chair Knee Tucks
10 – Jumping Jacks
10 – Chair Sit Ups
10 – Countertop Tricep Press
10 – Crunches
10 – Chair Dips 

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 3 – May 5, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Chair Dips
Superman
Chair Squats
Plank (from knees)
Seated Knee Tucks
Crunches
Walking Lunges
Bridges
Wall Push Ups
Oblique Lean
 

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Wall Push Ups
Wall Bird Dog
Chair Squats
Walking Lunge
Seated Knee Tucks
Wall Mountain Climbers
Sumo Squat
Calf Raises
Wall Angles
Bent Over Row

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 Seconds – Squats
30 Seconds – Lunges
30 Seconds – Skaters
30 Secs – Push Ups (Wall, Counter, Knees or Floor)
30 Secs – Bent Over Reverse Fly (Soup Cans, Books)
30 Secs – Dips (Couch, Chair)
30 Seconds – Reverse Crunches
30 Seconds – Oblique Heel Taps
30 Seconds – Leg Drops

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!