A great way to start working out is to find a routine that you like. Now that you have signed up for the gym, your sneakers are on point, it is time to get to work out. You’re here because you don’t know how to transform from a novice to a pro at fitness. This one-week workout program, created by Daniel Bubnis, a certified personal trainer, will get you on the road to a healthier lifestyle.
1. Know your limits. Use only weights and/or equipment you can control to prevent injury, proper posture, and form.
2. Set realistic goals for your fitness. You can start slow and set realistic goals so that you don’t get discouraged if there aren’t immediate results.
3. Keep up your training. Be patient with yourself. Bubnis suggests that you view this time as self-care. Research shows that physical activity can help improve your mood and health.
We’re offering a 1-week, step-by-step workout program for beginners. We believe it is ideal to have one-on-one training with a personal trainer. However, we suggest that beginners do a “full-body strength training” workout three times per week.
Before you start, here are some things you should consider:
* Do 1 circuit, with 10 repetitions for each exercise.
* Move slowly and controlled.
* Start small and work your way up.
* You can rest for as long as 90 seconds between each exercise, if necessary.
* Before you start any new routine, check with your doctor if you have any existing health conditions.
Warmups and Cooldowns
Include a warmup/cooldown for every exercise program. This can increase the effectiveness of your workout and prevent injuries. Light cardio for five to ten minutes and a stretch for ten to fifteen minutes before and after each workout.
Day 1: A full-body workout
1. Warmup: 5-10 Minutes
2. Core: Standing march
3. Chest: Stability ball dumbbell press
4. Back: Cable row seated
5. Shoulders: Laydown, stability ball military press
6. Legs: Ball squat
7. Triceps: Pushdown single-leg triceps
8. Biceps: Single-leg dumbbell curls
9. Cooldown: 5-10 Minutes
Day 2: Active rest day
Day 3: A full-body workout
1. Warmup: 5-10 Minutes
2. Plank: Core
3. Back: Row of stability ball dumbbells
4. Chest: Push up on the stability ball
5. Shoulders: Single-leg dumbbell caption
6. Legs: Walking lunge
7. Cable curling for the biceps: One-leg biceps cable curl
8. Triceps: Stability ball extension
9. Cooldown: 5-10 Minutes
Day 4: Active rest day
Day 5: A full-body workout
1. Warmup: 5-10 Minutes
2. Core: Floor-prone cobra
3. Legs: Alternating step up
4. Chest: Stability ball dumbbell fly
5. Shoulders: Do a shoulder shrug using dumbbells or a resistance band
6. Back: Seated lat pulldown
7. Triceps: One-arm standing cable extension
8. Biceps: On a stability ball, hammer curls with your biceps
9. Cooldown: 5-10 Minutes
Day 6: Active rest day
Day 7: A full-body workout
Standing March: Core Targets
How to do it:
* Stand with your feet shoulder-width apart, arms straight, hands relaxed, and knees together.
* Use your abs to raise one knee, keeping the bottom of your feet parallel to the ground.
* Drop your knees back.
* Continue on the opposite side.
Pressing the Stability Ball Dumbbell: Chest Targets
How to do it:
* Place your back on a stability ball.
* Grab your dumbbells.
* Keep your legs shoulder-width apart and roll down so that your upper back rests on the ball.
* Keep your hips elevated and your back straight.
* Keep dumbbells near your chest, and push them up.
* Reduce them to 90 degrees.
* Keep pushing up.
Cable Row Seated with Resistance Band
How to do it:
* Place your feet flat on the ground and keep your spine neutral.
* Place a resistance band at chest height around a solid surface, keeping each end in front of your knees.
* With your elbows down, pull both ends of the resistance band into your ribs.
* Return to the starting position.
Military Press, Seated Stability Ball: Shoulder Targets
How to do it:
* Sit straight on the stability ball with your feet pointed forward and your chest out.
* Two dumbbells should be held at the shoulder.
* Extend your arms fully and push the dumbbells upward.
* Slowly return back to the starting position.
Ball Squat: Leg Targets
How to do it:
* Place a stability ball against your back.
* Stand with your feet shoulder-width apart and slowly squat to stabilize the ball.
* Return to the starting position.
Pushdown Single-Leg Triceps: Triceps Targets
How to do it:
* Use a triceps pushdown or resistance band.
* Stand straight on one leg, elbows at your sides.
* Pull the resistance band or cable weight down until your elbows are fully extended.
* Slowly reverse the direction and return to the original position.
Single-Leg Dumbbell Curl: Biceps Targets
How to do it:
* Stand straight on one leg while holding a dumbbell in each of your hands.
* Place the dumbbells below your waist, with your elbows facing forward.
* Lift the dumbbells to your shoulders and then lower them to their starting position.
* Change legs at the halfway point.
What Is an Active Rest Day?
Active recovery is any activity that gets your blood moving. It can help reduce muscle soreness, according to research. So don’t skip it! You can go for a walk, or even jog. You can also try gentle yoga.
Plank: Core Targets
How to do it:
* Push-ups on your hands and toes. If necessary, lower your forearms.
* Keep your core tight, and keep your back straight.
* Keep the position for between 15-30 seconds, or as long as your form allows.
Row of Stability Ball Dumbbells
How to do it:
* Place your stomach against a stability bar.
* Place your toes on the ground and reach out with one hand for a dumbbell.
* Bring dumbbells up to your sides.
* Spread your arms out.
Stability Ball, Push Ups: Chest Targets
How to do it:
* Kneel beside a stability ball.
* Slowly roll your shins onto a ball and slowly walk your hands to the push-up position.
* Keep your elbows close to your body and lower your shoulders towards the ground.
* To push up, straighten your arms.
Caption for Single-Leg Dumbbells: Shoulder Targets
How to do it:
* Hold a dumbbell in each of your hands and stand straight.
* Keep your arms straight and lift one of your feet directly above your balance leg.
* Lift dumbbells at 45 degrees to your body. Keep your arms straight.
* Maintain a straight torso and engage your core.
* Stop when arms reach shoulder-height
* Slowly return back to the starting position.
Walking Lunge: Legs Targets
How to do it:
* Keep your front heel down and take a long, forward step with one foot.
* Lower your back until your knee touches the ground.
* To stand, push your front leg through the ground.
* Keep walking forward with alternate feet.
Cable Curl for Single-Leg Biceps: Biceps Targets
How to do it:
* Stand in front of a cable weight machine, grab the handles or wrap a resistance band under one foot.
* One foot should be lifted in front of your balance leg.
* Spread your arms out by lifting your hands above your shoulders.
* Return to the starting position by extending your arms down.
Extension of Stability Ball Triceps: Triceps Targets
How to do it:
* Place a dumbbell in each of your hands on a stability ball.
* Hold the dumbbells high above your chest.
* Bend your elbows so that the dumbbells are just behind your head.
* To return to the original position, straighten your arms.
Activities for Your Rest Day:
* Swimming a few laps
* Going for a walk at a steady pace
* Biking around the city
Cobras Prone to Falling: Core and Posture Targets
How to do it:
* Place your arms straight out in front of you.
* Lift your head and chest by pressing your shoulder blades together.
* Return to the beginning position
Alternating Step-Ups: Leg Targets
How to do it:
* Choose a platform that is sturdy (such as a bench, box, or staircase) at the right height.
* As if marching, step up onto the platform.
Flying Stability Ball Dumbbell: Chest Targets
How to do it:
* Place your back on a stability ball.
* Now roll down so your shoulders rest on the ball.
* With a dumbbell in one hand, raise your arms straight up.
* Lower dumbbells to one side while keeping an arm bent.
* Return to the beginning position.
* Dolly dumbbells, resistance bands, or dumbbells can be used to help your shoulder shrug.
Seated Lat Pulldown: Back Targets
How to do it:
* Place your hands on a pulldown lat machine, and either grab the bar with an upper-hand grip or wrap a resistance band around something solid above you.
* Keep your arms straight and your torso upright.
* Bend elbows to bring the resistance band or bar down to chest level. Then, squeeze your shoulder blades down and continue to pull the bar down.
* Pause at the bottom.
* Slowly return back to the starting position.
Extension of a Standing Cable with One Arm: Triceps Targets
How to do it:
* Place one foot in front of the other and wrap a resistance band around your back foot.
* Place the resistance band in your right hand, on the same side of your back foot. * Keep your upper arm up next to your head. Bend your forearm behind you.
* To straighten your arm, isolate your triceps by raising your hand.
* Slowly lower your arm.
Stability Ball, Hammer Curls on Seated Hammer: Biceps Targets
How to do it:
* Place a dumbbell in each of your hands on a stability ball.
* Place your feet on the ground, shoulder-width apart.
* Bend your elbows and raise the dumbbells to your chest while keeping your wrists in line.
* Return to the beginning position.
Pro tip: To ease sore muscles, use a foam roller.
Don’t Underestimate Your Rest Day
It’s your turn to relax! Yay! You need to rest your muscles, so you deserve a little bit. Even if it means that you’re just laying on the couch all day. There’s no need to judge!
Weekly Goals and Programs
Are you ready to continue the momentum? These variations will make it a month!
Week 2: Increase your reps!
Reps: 12-15 reps for each exercise.
Rest: 0-60 secs after each exercise.
Week 3: Double up!
Rest: 0-40 secs after each exercise
Week 4: Mix it up!
Circuits: You’ll be doing circuits, but instead of doing circuits, you will do many reps for a set number of rounds.
Reps: Each exercise requires 10-12 reps.
Sets: Perform 3 sets of 10-12 reps before you move on to the next exercise.
Rest: 0-30 secs after each exercise.
Safety First!
Even minor injuries can ruin your spirit. These are some simple ways to stay strong:
* Maintain proper form. If you are unsure how to perform a particular movement, ask a professional. Personal trainers are available at most gyms.
* Take it slow. Rushing through a workout is a sure way to cause muscle pain. Studies show that slow-motion training may reduce injury risk.
* Do not try to deadlift like Dothraki Day 1. This will only cause pain (Trust us). Over time, increase your stamina as well as strength.
* Do not skimp on warmups or cooldowns. This is vital for muscle recovery.
This is a great workout for beginners that will help you build strength and endurance. It will also help you become healthier. To see lasting results, set realistic goals and follow the program.
