Beginners Workout at Gym
Posted By admin on July 23, 2009
If your like most people getting started is the hardest part. Well, if you can make yourself do something everyday for 21 days, it should become a habit. So that is the challenge, do SOMETHING physical everyday for 21 days.
Since the name of the blog is Full Body Workout, I thought I would offer up a great start up workout for those that are new to exercising or have been away for quite some time. The key to any exercise program is intensity, and this one, though very basic, is intense. For this workout, Intensity=VERY LITTLE BREAK TIME BETWEEN SETS.
Keep in mind if I say High, Medium or Low resistance that is unique for every single person. If one person can bench press 90lb dumbells and one can bench press 20lb dumbells, the one that has better form, is actually going to get more out of it. And remember, everyone starts somewhere.
Now I am going to offer up this workout two seperate ways. 1)In a gym below and 2)At home or in a hotel room(tomorrow blog post)
Gym Beginners Workout
5 Minutes Eliptical, High resistance
Superset1
12 Incline Dumbell Presses
Then IMMEDIATELY(VERY IMPORTANT)
12 Bent Over Rows
30 Seconds Rest
Repeat 3 Times
after you do superset1 a total of 4 times, rest 90-120 seconds. At the end of 120 seconds, you should be doing the next exercise.
Superset2
For this get a weight you can do the entire exercise with.
15 Squats/Power Cleans/Military Presses with dumbells. Ok, so you hold the weight by your side and squat, as you come back up, you curl the weight and then press above you. Just to reiterate, make sure you are using a low enough weight that you can control and get full value from the exercise.
40 Jumping Jacks(yes, Jumping Jacks)
30 Seconds Rest
Repeat 3 Times
after you do superset2 a total of 4 times, rest 90-120 seconds.
15 minutes of eliptical as fast and hard as you can go.
WIPE DOWN YOUR MACHINE
your done.
Shouldn’t take more than 35-40 minutes TOTAL.
It is very important not to rest too long during any aspect of the workout. The intensity is what gets your heart going and will help to burn fat for hours after your done exercising.
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