Joe Dymnioski

If for any reason you feel pain or discomfort during any of these exercises do not continue the exercises. These are very basic routines that are meant for the general public. Of course it is much better to set up an initial meeting with me so I can see what your level is and adjust acordingly, also to make sure your form is perfect. Please refer to my contact me page and leave me a message I will respond and set up an appointment online or in person.

Beginner Body Weight Workout:

This workout is for anyone who is new to exercise and really just want to learn the basics, enjoy and like always safety first.

Each workout is preformed for 30 seconds (of 15 repetitions if you do not have a watch) and done all the way through 3 times. For instance you would start at High Knees and complete 30 seconds worth and then work your way down the list. When finished take a 30 second break and then repeat 2 more times.

High Knees
Push ups
Plank
Hip Bridges

If you are not sure how to preform any of these exercises please contact me so I can assist you and make sure you are doing them correctly. This should be tiring, you should be out of breathe, and no it should not be easy. If it is easy go to intermediate.

Intermediate Body Weight Workout:

This workout is for anyone who has been exercising for awhile and is looking for a challenge and really just wants to learn more, enjoy and like always safety first.

Each workout is preformed for 6 repetitions first then 5, 4, 3, 2, 1. For instance you would start with switching jump lunges for 6 then go to decline push ups for 6 and keep moving down the list preforming each exercise for 6. Once you are finished try to keep going and start back at the top preforming 5 switch lunge jumps, then work your way down, and begin again with 4......etc. Any confusions please contact me and I will clear it up.

Switching lunge jumps (Lunge, Jump, then land in a lunge with feet opposite as started)
Decline Push ups
Plank Up and Down
Mountain Climbers

If you are not sure how to preform any of these exercises please contact me so I can assist you and make sure you are doing them correctly. This should be tiring, you should be out of breathe, and no it should not be easy. If it is easy its time to add weights!!!

Time to Start Training Strength

If you find that last work out easy then you will be able to move to the next level which means we can start using weight. These routines I have given you even though they were hard they are very basic exercises. So if you have surpassed them that is great but now it is time to come see me where I can progress you through more difficult exercises and create a routine specifically designed for your needs. We can really get moving and get you to the results you have been wanted to obtain. Please contact me and well sit down and talk and go over all this in much greater detail. Look forward to hearing from you !!!