14 THE Be­gin­ner’s work­out

Cosmopolitan (Philippines) - - Hot & Healthy -

Just be­cause you’ve never ex­er­cised be­fore doesn’t mean you can’t start. Ryan Mar­quez, founder of Coach­pro

Manila, Mas­ter Trainer, NESTA Physique and Fig­ure Spe­cial­ist, and NESTA Life­style and Weight Man­age­ment Spe­cial­ist, gives us a two-week pro­gram that will get you

started on a healthy habit. Brisk-walk 20 min­utes. Brisk-walk 20 min­utes + do at least 10 jump­ing jacks.

Alternate 2 min­utes of walk­ing with 1 minute of run­ning, un­til sets add up to at least 20 min­utes + do at least 20 jump­ing jacks.

Alternate 2 min­utes of walk­ing with 1 minute of run­ning, un­til sets add up to at least 30 min­utes + do at least 30 jump­ing jacks. *As you get stronger, try adding body weight ex­er­cises like squats, pushups, and planks un­til you’re ready to lift those dumb­bells.

Newspapers in English

Newspapers from Philippines

© PressReader. All rights reserved.