The gym can be a daunting place, but it’s a necessary thing you can learn to love. I have done a lot of research and have written a bunch of workouts for my partner and various people, so I decided to start a business and charge people for my services. Just kidding, I’m going to share one of them for free on here.
This is designed for a beginner! A week of workouts that you can do in any old gym, or even your room if you’ve got some dumbbells. I find actually getting out and going to the gym helps you do a better workout and get more out of it, though.
Aim for 2-4 days a week to start. Don’t feel bad if you’re only going once or twice, even. I know that sounds like something dumb to roll your eyes at, like we all know you need more than that, but think about most weeks where someone might not go at all. A week where they made it to the gym once and now their mind has that to reference for next time is incredibly important.
This workout is structurally similar to what I do. I rotate body parts and do 25 minutes of High Intensity Intervals on the Stair Master, 2-4 times a week. I like the mix of weight training and heart health/endurance training. I skip cardio on leg day.
LOWER BODY: BODYWEIGHT EXERCISES
-Warm up legs with 5 minutes of basic stretching: toe touches, sitting on ground and reaching for legs, etc.
-20 walking lunges (10 lunges on each leg): step forward into a lunge, bring your other foot forward to stand, then lunge forward with the other leg. Hands together in fist to help balance.
-2 sets of 10 squats: keep back straight, toes pointed out slightly, and feet positioned shoulder width apart, squat down, then squeeze your butt muscles as you stand- form is key
-30 leg lifts (15 each side): Stand holding a wall for support and lift leg out to side then back down
-Wall Sits: 2 sets of 30 seconds: Find a stable wall to sit against, with legs bent at 90 degrees. Hold yourself up using leg muscles
-20 minutes of cardio. Sweating is the goal. Should not be able to hold a conversation at proper exertion levels, but never so hard that you feel lightheaded.
UPPER BODY: USING DUMBBELLS (5-10 lbs)
-Warm up arms- shake them out, arm circles, stretch arms overhead
-Bicep Curls: 12, 10, 8 reps: Weights at side palms in, rotate palms out, curl up on exhale, lower weight back down slowly on inhale
-Shoulder Press: 10, 8, 6 reps: Weights up by shoulders palms in to start, then push weights overhead on exhale until elbows are straight, then bring them back down slowly on inhale
-Tricep Extension: 12, 10, 8 reps: Hold one weight in both hands behind your head, with elbows bent to start (thumbs at bottom of weight and pinkies at top). Push weight up so it’s over your head and arms are straightened. Then bend arms back to return to start position.
-Lateral Raises: 10, 10, 10 reps: Hold weights at side palms in and raise arms directly out to side as high as you can until your elbows are shoulder height. Bring back down to sides.
-30 minutes of cardio
FULL BODY- MAT WORK
-5 mins gentle yoga stretches to warm up: downward dog, child’s pose, cat-cow
-20 Walking Lunges: (Optional) Hold light dumbbells in each hand as you do lunges
-Planks: 2 sets of 30 seconds: BREATHE through this one. Look down at mat while holding yourself in plank position with straight back.
-Push Ups: 2 sets of 10: (can be on knees) Bend arms all the way down and push back up slowly
-Scissor Kicks: 2 sets of 30 seconds: Laying on back, tuck hands under lower back, slowly raise legs up and down to work your abdominals, not letting your feet touch the ground
-V-Sits: 2 sets of 30 seconds: Sit with legs extended out, feet not touching the floor, and extend arms out in front of you. Use abs to hold yourself in this seated position.
-Bird Dogs: 20 reps: On all fours, extend opposite arm and leg out, keeping your core engaged and your head down so you’re looking at your mat. Pull arm/leg back in (1 rep) and do the other two.
Jumping Squats: 2 sets of 10: Jump up and upon landing, go into squat position. Once you’re up from the squat and standing, jump up again. Go slow, work on proper squat form, and focus on explosive jumps using leg muscles
-15-30 minutes of cardio
LOWER BODY – MAT WORK
-30 walking lunges (15 on each leg) (Optional: Use weights)
-30 Glute Bridges: lay back on mat with bent knees. Thrust upward and squeeze glutes at the top of the pose. Bring butt back down to the mat (1 rep)
-30 Side Lying Leg lifts: Lay on side on mat and lift top leg upwards, using core to stabilize.
-Forearm Side Planks: 2 sets of 30 seconds: start laying on your side on the mat, and then lift up. Only feet and forearm are on mat. Squeeze obliques as you hold the pose. Breathe!
-30 reps of Donkey Kicks: On all fours, push back with one leg, squeezing glutes as your leg goes back
-30 reps of Bird Dogs: on all fours, extend right leg and left arm out while looking down at mat (1 rep). Then pull them back in slowly and do other arm/leg (2nd rep).
20-30 minutes of cardio
FEELING STRONGER ALREADY!
Just a reminder… Now that you’re working out- drink way more water! And eat protein within 90 minutes of working out to build muscle. Around 10-20g of protein is what you should aim for in this refuel period.
Leave me a comment with your gym routine, if you’ve got one! And if you have any questions, you can tweet me @taylor_blogs.
Take care of yourself,