SLIMQUICK Exercises

Beginner training demo

Getting back into exercise? Ease yourself into a workout regimen with this exercise program designed for beginners. Be sure to warm up your muscles before starting any exercise program, and take your time with each exercise.   

Crunches

Lie face up with your feet flat on the floor and your legs bent at a 45-degree angle. Place your unclasped hands behind your head. Lift your head and back off the floor towards your legs. Your feet, buttocks and the small of your back should remain on the floor. Lower back to starting position. If you have a stability ball, perform this exercise by lying face up on the ball, with the top of the ball following the natural curve of your spine. Squeeze your abs hard during each rep.

Biceps Curl 

Use dumbbells or other objects around the house, such as canned food or large water bottles, for weights. Stand upright with feet shoulder width apart. Hold your weights down by your sides, with your palms facing forward. Slowly bend your arm and bring the weight up to your shoulders. In a controlled motion, return the weight to the starting position. You can either alternate arms or bring both up together.

Chair Plié Squat 

Stand facing a chair and place your feet wider than shoulder width. Point your toes slightly outward and keep your upper body straight. Bend at the knees until they reach ninety degrees. Your knees should not go past your toes at the end of the movement. As you are returning to the start position, squeeze your abs and buttocks.

Chair Dips 

Sit on a chair with armrests and then lean slightly forward, with your shoulders and back straight. Grasping the arms of the chair, tuck your feet slightly under the chair and place weight on your toes. Slowly push your body off the chair using your arms and gently lower your body back to the start position.

Stationary Lunge 

Stand with feet parallel and hip-width apart. Place hands on waist and step forward with your right foot, bending both knees. Make sure that your right knee aligns with your right ankle and the left heel is slightly lifted. Push back to starting position and repeat with your left leg.

Push-up 

Kneel on all fours, with hands placed slightly wider than shoulder width. Keeping your upper body straight and knees on the floor, exhale and bend your arms while you lower your torso toward the floor. Make sure that your spine and neck always remain aligned.

Download a PDF of the Beginner Program

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK LABORATORIES and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.