Beginners routine for the Gym
So you have decided to join a gym now what?
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When starting an exercise routine make sure it is planned and that your specific goals line up with your actions.
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In order to optimize enjoyment, effectiveness, and safety the exercises must match your physical ability.
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Begin with exercises geared at conditioning the body to tolerate the new behavior of exercising.
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Then build off of that conditioned state toward achieving your goal of flexibility, strength, endurance, or weight management by progressively making the routine more challenging.
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Finally plan how you will maintain the healthy exercise behavior.
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Work out routine
beginner workout for the gym:
1 hr max total...
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20 min cardio of your choosing (pick 1 from the bunch. To be done in 20 min)
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Treadmill
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Stairmaster
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Elliptical
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Resistance bike
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Each exercise should be done in sets of 3 for 8-10 reps begin with body weight resistance then progress to more complex movements. (Pick 3) 15 min...
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Push-ups/Elevated Push-ups/Dumbbell bench press light weight
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Body weight squats
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Lunges
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Wall sits
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inverted row (trx preferred)
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Machines (Legs, pick 2) 10 min...
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Leg Press
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Leg Curls (hamstring)
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Leg extensions (quadriceps)
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Cables (pick 2) 10 min...
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Lat Pull downs
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Low row
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Arms (pick 2) 10 min...
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biceps curls with weights
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front/lateral shoulder raises with weights
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triceps dips using bench
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Time Breakdown:
20 min cardio
40 min exercises
-8 exercises total. 5 min allotted per exercise.