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Follow this Quick & Easy Workout Program to Get Started at the Gym

If you’re pressed for time, or even just getting started at the gym, I'm sure you would benefit from a well-rounded, quick and easy workout program, am I right?!

Great, I thought so!

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I’ve been talking to a lot of my clients about how they visualize their body, their energy, and their health vs. their goals, and we’ve come up with a pretty great analogy.

Follow this Quick & Easy Workout Program to Get Started at the Gym

Think of yourself like a car – here’s how a proper fitness program breaks down:

  • Gas in the tank – that's your nutrition
  • Drive the route – do the right work consistently to reach your goal in a specific timeline
  • Maintenance – proper warm-up, do the right exercises and actively pursue recovery and stress management; cardio, resistance training and recovery

Okay, so here’s a sample workout program I’ve offered a few people recently to help them get started at the gym, get results, and still have time for work, family, and summer fun!

If you are new to the gym, always listen to your body – if something feels too hard, hurts, or you get light-headed, dizzy, nauseous – stop! And please ask for help.

Follow this Quick & Easy Workout Program to Get Started at the Gym

Monday

Cardio: 25 mins on the Treadmill

  • 70% heart rate (more on how to find this at the bottom!)
  • Level 1 – steady walk or jog depending on your fitness

  • Level 2 – after a 3-5 minute warm-up go alternate between faster for 1 minute and then back to baseline pace for 2 minutes

Prepare: Foam Roll Quads

  • 60 seconds each (quads are a big muscle – do each leg in 2 zones – near the knee and closer to the hip)
  • Go slow, and if you find a tender spot hold for 20-30 seconds.  It shouldn’t be super painful (no more than 5 or 6 out of 10)

Core: Plank

  • Hold for up to 1 minute with great form

Resistance Training

Do each exercise for 10-15 reps with great form, then repeat the circuit 2 more times!
  • Hamstring Curl (machine or swiss ball)
  • Dumbbell Chest Press
  • Kettlebell Deadlift or Glute Bridges
  • Shoulder Press (machine or dumbbells)

 Recover

  • Once your breathing has returned to a comfortable level, stretch your hamstrings and chest for 1 minute each.

Wednesday

Cardio: 1000m on the Rowing Machine

  • Try to match the same feeling of effort from your treadmill cardio.  We’re actually pretty good at measuring our effort on a scale of 1-10.  So to get to approximately 70% effort.
  • If you’re new – do 250 meters with a rest in between, then work up to 500m and finally 1000m!

Prepare: Foam Roll Calves

  • 60 seconds each
  • Go slow, and if you find a tender spot hold for 20-30 seconds. It shouldn’t be super painful (no more than 5 or 6 out of 10).

Core: Hip Bridge

  • Hold for up to 1 minute with great form.

Resistance Training

Do each exercise for 10-15 reps with great form, then repeat the circuit 2 more times!

  • Goblet squat (hold a dumbbell or kettlebell)
    • if you’re new or have any discomfort in your squat, use a box or bench to set a safe depth.
  • Seated Row machine or TRX Row
  • Lunges
    • Level 1 – static (straight up and down without moving your feet; you could even hold the TRX for balance)

    • Level 2 – step forward and then back

    • Level 3 – walking lunges

  • Lat pulldown
    • If you have any shoulder issues, I recommend doing the supinated grip (your palms facing towards your face).

Recover

  • Once your breathing has returned to a comfortable level, stretch your quads and lats.

Friday

Cardio: 25 mins on the Elliptical

  • 70% heart rate
  • Level 1 – move your legs, keep your hands on the inside handles (the ones that don’t move) for balance and less work.

  • Level 2 – use the moving handles; you actually burn up to 30% more calories this way!

Prepare: Foam Roll the sides of your legs and hips

  • 60 seconds each (side of legs - 2 zones, glutes - 1 zone)
  • Go slow, and if you find a tender spot hold for 20-30 seconds. It shouldn’t be super painful (no more than 5 or 6 out of 10).

Core: Bird Dog

  • Do 5-8 slow reps on each side

Resistance Training

Do each exercise for 10-15 reps with great form, then repeat the circuit 2 more times!

  • Leg Press
  • Lateral raise with dumbbells
  • Side Lunges (The TRX is a great help for these!)
  • Bicep curl with dumbbells
  • Cable triceps press (an extra one because on Friday we do arms!)

 Recover

  • Once your breathing has returned to a comfortable level, stretch your low back by doing a child’s pose and then a supine twist.

Heart Rate Calculation

A simple heart rate calculation to find your 70%.

  • 220 – your age x .70
  • i.e. 220 – 45 x .70 = 122 beats per minute (if you’re on a cardio machine with silver handles the machine will give you a heart rate reading… look for HR)

Remember – fitness is a journey and there’s millions of ways to workout.  But even a simple workout counts and you’ll always be glad you did one!

If you don’t know how to do the program above, or if you crush it and are hungry for more you can always get help from one our awesome Personal Trainers!

Book a FREE Personal Training Sessional Today

 

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