5 Beginner exercises for the experienced POT heads!

Tyler Read:www.ptpioneer.com:Attribution 2.0 Generic (CC BY 2.0) Attribution Some rights reserved by PTPioneer

Any exercise routine requires three disciplines…Commitment, Consistency, and Patience. Commitment is mental but it’ll build your long term discipline. Consistency will be difficult at first since you’re motionless pot-head like routine will easily defeat your commitment unless your mind overpowers that laziness, so stick to being consistent for at least two weeks and you’ll quickly realize you can’t go without your new exercise routine. Patience is key, results will come with commitment and consistency but you’ll have to give time a chance for changes to be noticeable. Start with a 15 minute workout for the first three days then add to it, but you must add to it and breaks don’t count as part of that time, that’s just cheating yourself.  Try this group of basic exercises to loosen up your body and get it used to being in motion.


Now, keep in mind that your normal lazy-self will fuck with your mind and call you to the couch therefore focus should be given to; Commitment, Consistency, and Patience…don’t quit for two weeks, KEEP IT MOVING…oh, and only reward yourself at the end. 

0. STRETCH!!!…c’mon, you can’t fuck this up…

1. Push-ups: 

That’s a no-brainer, simple yet challenging for both beginners and experienced individuals, they strengthen your upper and core body by forcing you to be stable so long as you keep a straight plank down your back during the entire process (if you can’t hold your plank then place both knees on the ground while executing the exercise until you build up strength. Beginners can start with just 3 to 5 pushups (known as repetitions) and repeat 4 times (known as sets), take no more than a 1 minute break between each set. The trick here is to add an extra push-up everyday to the first two sets, then to the third, and finally to the fourth set by the second week.  You should feel the workout on your chest, shoulders, back, and arms. Expect to be sore within 24 to 48 hours. Don’t let the pain discourage you though, that’s normal, just keep doing them. 

2. Stability ball ab crunches or leg lifts:

Tyler Read:www.ptpioneer.com:Attribution 2.0 Generic (CC BY 2.0)
Attribution Some rights reserved by PTPioneer

An ab crunch workout for beginners is extremely challenging and discouraging since you’re out of coordination, but don’t quit. Start with this simple routine. Lay your upper back (not your waist) on the Stability Ball, bend your knees, and place both hands behind your neck. Now, with only the strength of your abdominal muscles balance yourself into a comfortable sustained position and do a forward crunch to an angle of no more than a few inches, your upper back should lift up and the ball should slightly move underneath your mid back, then in a control manner lean back again, the stability ball should naturally roll into the upper back once more. Repeat the movement 3-4 times. This will help build your core body strenght.  Don’t pull yourself up with the hands holding your neck, they are simply back there for stability. Break for no more than a minute and repeat up to 4 sets. You should feel sore and tender within 24-48 hours, but keep doing them with consistency and commitment for two weeks. Add one more crunch to each set everyday starting the second week. As you get better, look up additional methods to doing crunches and eventually work your way up to sit-ups. clipart-4-7-15-32-19If you don’t have a Stability Ball then do leg lifts, lay on your back, place both hands behind you at the bottom of your waist, and lift both legs together to a 45 degree angle, then in a controlled manner lower them to 6 inches above the ground and lift again. follow the same routine above to add repetitions over the tow week course.

3. Jumping-Jacks: This exercise will get your blood flowing and help you break a sweat. Start with 10 to 15 Jumping-Jacks then break for no more than one minute, and repeat 3 to 4 times (sets). A properly executed Jumping-Jack should start with both feet together and both arms at your side, then simultaneously kickstart it with a  hop to extend your legs approximately shoulder width apart while at the same time extend your arms sideways to a 90 degree angle at shoulder level, then quickly hop back to the starting position bringing both your feet together and arms down to your side. More experienced people will bring their arms above their head until the palms meet, do this until you can achieve that position. The exercise will help build your arm and leg coordination which can ultimately lead you to additional coordinated workouts. The goal is to build up a sweat and get your heart pumping. Yes, you’ll feel weird and look funny when you first start bouncing but once your heart and sweat get going you’ll know they’re no joke. 


4. Lunges: The killer ASS workout, but again, results require Commitment, Consistency, and Patience. Start by standing streight with both hands at your waist and feet standing normally apart, then take a normal stride forward (don’t over extend or you’ll lose your balance, remember, you’re not a pro yet). Upon taking the step dip straight down keeping your upper body streight, chin up and looking forward (don’t look down). You should feel your upper body weight transfer to the front leg, hence why not to over extend your forward stride.

Copyright All rights reserved by fundaciongacelas Attribution 2.0 Generic (CC BY 2.0)

As the weight transfers to the forward leg continue to carefully dip down until your back knee is slightly above ground…but do NOT slam your knee on the ground.  Recover to the starting position by pushing your upper weight with your forward leg back up. Here is where the ass work out should kick in. As you move back to the start position focus your effort on butt cheek and not your quad muscles, it’s challenging at first but.  Do this 3-4 times on each leg, then take a break for no more than a minute and repeat another 3-4 times (sets). Most people switch legs on every recovery, others do the repetitions on one leg before switching to the other, once both legs go through a routine a set has been completed, but either way is fine. Add a lunge to each leg until you reach 10 lunges on each leg which should be achievable by the second week.

5. Mix it all up with Burpees:

Copyright All rights reserved by axistrainingstudio: Jake Thompson: Attribution 2.0 Generic (CC BY 2.0)

These suck! you’ll hate them and guess what, you’re supposed to hate them until you learn to love them. Start by standing with your legs together and arms at your side, then quickly squat down putting your hands on the ground in front of your for a push-up position, then kick both of your legs back until your body is extended in an actual push-up position, do a push a push-up. From the push-up position hop your legs back to your chest and stand up without using your hands to help you up, (at first you will use your hands, but don’t get used to that), once you reach the up-right position end it with one Jumping-Jack, that’s 1 repetition. Do three repetitions back to back, then take a 1 minute break and start your second set, ultimately you want to reach 3 sets with short breaks in between. By the fourth day add a fourth burpee to each set, then a fifth to the first set on the fifth day. On the sixth day add a fifth repetition to the second set, on the seventh day a fifth repetition to the third set and so on…by the end of the second week you should be doing 7 burpees back to back for all three sets.

6. Stop…Rest…smoke a bowl:

pexels-photo-604672Limit the munchies! Drink water, feel good, and get a good night sleep. Keep your discipline and if you can’t stop munching then just don’t smoke (That’ll actually help the movement show how non-addictive the flower is). Also, I don’t recommend you smoking ahead of your work out so try to do this in the morning…fastest way to lose weight and build strength and discipline is to get your workout in before a heavy meal. Keep in mind that balancing a good pot and exercise regime takes lots of discipline, so you’ll have to put more effort than most.


As you do this, over time, your body will go through several changes and probably even stall in losing weight…that’s the point in which your muscles and weight are counter balancing each other, meaning, as you lose weight your muscles are absorbing and retaining more water thus, making them get stronger and grow. Water has weight so keep balancing your diet and keep exercising until you get across the counter balancing threshold…that’ll take patience and lots of weeks of consistency.

Good luck and Just remember, Keep It Moving!