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Apr 5, 2011

Beginner Workout

I've seen it many times... beginners coming into the gym, not knowing where to start; looking very intimidated.  Trust me, I know how that feels because I've been there.  Remember, I used to be almost 300 lbs and I had to start somewhere, too.  This post is all about taking away the fear, intimidation and lack of knowledge and setting you up for success.  I'm going to walk you through a beginner workout, step-by-step.  Now you have no excuses :)

Alright, first of all, you GOTTA warm up.  I'd rather you cut your workout short than skip the warm-up.  And forget about hopping on the treadmill or elliptical.  We're going to do a dynamic warm-up, which will get your body better prepared to get through the workout, as well as prevent injury.  By the way, you must speak with your doctor before starting any exercise regimen (legal crap is so boring).  Your warm-up is the following circuit (do the exercises back-to-back with no rest, but resting for 30-60 seconds between circuits).  You'll do the following circuit twice.  And don't worry, I've attached videos for you to watch so you will know how to do it.  If you want a written description, you can click on the link in the video to read it.

Jumping Jacks (15) (sorry, no videos on this YET... but c'mon, you know what jumping jacks are)
Body Squat (10)
Kneeling or Regular Push-ups (5-10)
Waiter's Bow (10)

Alright, now you're warmed up.  Let's go for it!...

Quick note: - If this is the first time you're stepping foot in a gym, I strongly recommend using a very conservative weight, as well as doing only 1 set per exercise.  

Do the following superset (2 exercises back-to-back with no rest, but after doing both exercises, rest for 1 minute and repeat)

1. DB Squat (10 reps)
2. Kneeling Push-up or Regular Push-up (10 reps)
Do the above twice

Next superset (do it in the same fashion as the above superset)

1. Reverse Grip Lat Pulldown (12 reps)
2. Good-Morning (Dumbbell or Barbell) (12 reps)
Do the above twice.

Last superset (let's get the core strength going.... NO CRUNCHES!) - same fashion as above supersets
1. Plank or Modified Plank (20 seconds)
2. Side Plank (10 seconds on each side)

For a great article on the plank, click on this link -----> Plank Description

Now, do some intervals.  Not sure what intervals are?  You can read that post by clicking here
Being a beginner, I suggest you do it like this:
30 seconds "on" (7/10), 60 seconds "off" (3/10) - Do this 4-5 times if this is your first time on interval training.  Again, for reference, click the link above that details my approach to interval training.

There you have it, now you can go into the gym with some confidence.  Bring a workout partner, and finish strong.

To your success,

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