This beginner workout series is designed for individuals who would like to start an exercise routine but have little experience working out at a gym. It involves simple and safe resistance exercises, which all can be performed on weight machines. The following parameters should be applied to the resistance exercises outlined below. In addition, perform the exercises in the order they are listed to avoid fatigue.
Parameters:
• Be sure to consult with a physician before starting a regular exercise routine.
• Start with workout A, take 1-2 days off, complete workout B, take another 1-2 days off, and complete workout C. Then repeat.
• Perform 2-3 sets of 12-15 reps of each resistance exercise.
• Perform the exercise routine for 8 weeks. After this point, the workout will need to be adjusted for accommodation.
• On off days focus on cardiovascular exercises, such as walking, hiking, biking, using the elliptical, arch trainer, or stair master.
A-B-C: With Equipment/Gym Access:
A:
- Walk 10 minutes
- Chest Press
- Leg press
- Leg curls
- Bike 10 minutes
- Elliptical 10 minutes
B:
- Elliptical 10 minutes
- Overhead press
- Hip abduction
- Lat pull downs
- Hip adduction
- Curls
- Walk 10 minutes
C:
- Bike 10 minutes
- Rows
- Leg extension
- Flys
- Calf raises
- Walk 10 minutes (on incline if looking for a challenge)
- Elliptical 10 minutes
A-B-C: Without Equipment or Gym Access: (Go through series 2-3 times)
A:
- 20 Bodyweight squats
- 10 Push ups
- 20 Walking lunges – 10 each leg
- 20 Mountain climbers – 10 each leg
- Plank-15 second hold
- 30 Jumping jacks
After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)
B:
- Step-ups-10 each leg
- 10 Tricep dips
- 20 Calf raises
- 20 Bridges
- 10 Burpees
- Wall sit-30 second hold
- Walk 10 minutes
After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)
C:
- 20 Lunges (5 forward, 5 side)
- 20 Single leg deadlifts-10 each leg
- 20 Squats
- 20 Shoulder taps-10 each arm
- 20 Bicycle Crunch-10 each leg
- Side plank-15 second hold each side
- Walk 10 minutes
After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)
