Beginner’s Body Weight Workout

Workout Wednesday… on a Thursday!

So, we all have to start somewhere. When I first started out (just 6 weeks after the birth of my second son) I had a hard time doing the most basic moves. I kept an exercise diary of what I was doing, how many repetitions, etc. so that I could see the progress I was making each week (I highly recommend this by the way, it’s so satisfying to look back and see how far you’ve come.) I recently looked back at the very beginning and plucked a few of the moves out to show you what I did. This workout requires NO GYM and NO EQUIPMENT. You can literally do it in the middle of your living room, provided you have enough space to lay down.


Start out slowly and only do as many reps as you comfortably can. For pushups, keep your knees on the floor. Check out you tube for some idea on how to keep good form and how to do these moves properly without risking injury. If it starts to hurt, STOP!!! I don’t care what other people will tell you, DO NOT push through the pain as that will only cause you to flare, or worse, cause injury. If you suddenly become weak, you need to stop. Listen to the cues your body is giving you and follow them. Always, always, always do low impact moves. That means no jumping or letting both feet leave the floor at the same time.

Please Note: I am not a certified trainer (yet) although it is something I am aspiring to be. I just have experience with chronic pain and exercise, and feel that other people on the same path could benefit from some shared knowledge. For example, I can tell you that doing burpees is a terrible idea for chronic pain sufferers!

Have fun and don’t get discouraged if it hurts. Just rest a day or two and try again!

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14 Responses to Beginner’s Body Weight Workout

  1. Megan S says:

    I’m not doing this yet. I’m only up to 9 minutes walking Max and my strength exercise is only my yoga.

    • Amber J says:

      FM is so individual, it’s impossible to make a routine that works for everybody so just go as far as you comfortably can and extend that length as time goes on. Hopefully, with time, you’ll be able to walk further without pain.

      Yoga is excellent, I use it as well and I love the stillness it brings me.

  2. Lesli says:

    I’m thinking about taking prohormones, do you think this is good idea
    for advanced bodybuilder like me? Bodybuilders are satisfied with the results after prohormones cycles, just google for – prohormones factory – worth a try?

  3. Carolyn says:

    I have Fibro, and everything hurts when I workout. So, if I followed your instructions I wouldn’t do anything:/
    I’m a personal trainer. I’ve done multiple 1/2 marathons. Hell, I ran 2 x 10km already this week. I limped like an SOB all day yesterday, but I’ll be out running again tonight๐Ÿ‘
    I appreciate that you are trying to help those with Fibromyalgia do exercise, it’s the best medicine!!:)
    Contact me back if you want any support with this great cause.

  4. Brenda Hamilton says:

    Are you trying to kill us or something?

    • Rose says:

      Exactly, this is not a doable work out for people in severe chronic pain. If you want to title this a beginning work out, that’s fine, but do not recommend it for Fibro sufferers.

  5. April Sunshine says:

    Do you have fibromyalgia and how old are you? Plus do you work….? My biggest problem is I’m 40 with fibromyalgia I work at a factory where I’m either standing or sitting for 1/2 periods and my arms/hands are constantly moving. And the pain is fierce as well as EXHAUSTING…..

    • Carolyn says:

      I’m 47 years old. I am a certified Personal Trainer. I consider myself 85% cured from Fibromyalgia since 2006.
      I received 6 months of Naturopathic treatments with Acupuncture. We focused on Nutrition and exercise along with tonics and supplements.
      Since October 2006, the only symptoms I have suffered are from neglect of my Nutrition and Exercise.
      I still have pain, but it’s completely manageable without medication.
      Please find a registered Naturopathic doctor. Your medical benefits will cover at least $500. If you don’t have medical benefits it’s worth the financial investment to get your life back – it’s about quality of life.
      I am on Instagram under c_a_fitchick, you may contact me for more help anytime๐Ÿ‘๐Ÿผ You can beat this! I did!๐Ÿ˜Š

  6. Victoria says:

    I am pretty sure this is a base line that can be adjusted to each individual with fibromyalgia, severe pain, etc. I myself am 45, have been dealing with pain and fibromyalgia, among other health issues for 16+ yrs. I do have fibromyalgia, severe joint pain due to lack of cushion, Ankylosing Spondylitis in my entire back, hardware in R ankle, R shoulder, R wrist, and R collar bone. And an Ovarian Cancer survivor on top of it! So, please, do NOT tear someone’s ideas down because they don’t work for you or you can’t do the exercises. You know your limits, you know your pain…..tailor it to you. It is meant to be a guide or base line starting point. Nowhere does it say you absolutely HAVE to do them exactly like shown. Putting down other people ideas and suggestions just makes yourself look bad and negative.

  7. Ana says:

    Hi, just wanted to say THANK yoru. For this guide line. I am not sure if you still post. But, I will live if you can help me. You can text me.

  8. Kylie Barnes says:

    what should you do if you have Fibromyalgia and arthritis in all your limbs and major joints?

  9. K Keene says:

    I take it you’re joking or are you just ignorant of Fibromyalgia and the damage this could do, even if it could be done, by most fibro sufferers!

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