Easy Beginners’ Workout Routine

One of the struggles for those who haven’t worked out in a long time (and don’t have a history of working out) face is that most workout routines (like many posted here) are far to advanced for them. How does one start when one doesn’t know what a front squat is, or what a clean is, or how to properly perform a push-up?

Well, you start here. This is the first week I put most clients on when they come to see me and haven’t the faintest idea where to start. It’s hard, but it’s not hard to put into practice. it’s 6 days a week, but each session is only about 30 min’s.

MONDAY

Warm up: Back extensions 1×20 (1 set of 20 reps), and squats with no weight (the point here is to practice good squat form so that later on we can add weighted squats to the routine. Basically You want to have your feet shoulder width apart, stay on your heels, and “squat” down as low as you can maintaining an upright back position).

Now for the workout

A: Step ups: 3×12

B: Push ups: 3×12 (you can do wall push ups or knee pushups to start)

C: Chin Ups: 3×12 (use an assisted machine or lat pulldowns to start)

stretching

TUESDAY

Interval training.

Pick a machine and do a 5 min. warm up, relatively easy. Then do 3 rounds of the following:

1 min at a fast/hard pace. really work hard on this.

2 min’s at a walking pace

after you’ve done that round 3 times (total of 9 minutes), then do a 5 min cool down. Get off, stretch a bit, and that’s it! You don’t need to spend hours in the gym to get a good workout.

WEDNESDAY

Warm up with Back extensions 1×20. Then do some squats with no weight, working on form.

A: Step ups: 3×15
B: Push ups: 3×10
C: Chin ups: 3×10

Stretch

THURSDAY
Same as tuesday

FRIDAY
Same warm up: Back ext: 1×20, squats

A: Step ups: 3×20

B: Push ups: 3×8

C: Chin ups: 3×8

stretch

SATURDAY
Intervals: same as Tuesday

This is a great introduction to a workout program. Each day is short, and it’s fun!

It’s only the first week, but it primes you for the more complex stuff to come. Truth is, many clients can do this for a good 2 or 3 weeks, then take a week off, and start a much more involved routine after that.

Try it out, and good luck. There are many ways to get yourself started on a workout program. The main point is, get yourself started on a workout program. Your body will thank you.

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