14 THE Beginner’s workout
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.