Are you new to lifting and don’t know where to start at the gym? Well, I wanted to write a post just for you! I know it can be intimidating to walk in a gym when you have no idea what machines do what, or when it’s packed with people. Knowing what to do will help build your confidence, and soon enough you’ll strut into the gym like you own the place
This is a total-body workout, and a good starting point if you don’t know how to structure your workouts. Each exercise has a letter (A1, A2) which means that they are supersetted. You will do an A1 exercise, then move to A2, take a break, then repeat 2 more times before moving on to letter B exercises. Pick a weight that is challenging. You should be struggling a little to get those last few reps in. If you finish and don’t feel challenged, then grab heavier weights. Do not be afraid to lift heavy!! Each exercise is linked to YouTube video to show you proper form.
To start, do 3 sets of 10 reps of each exercise. The following week work up to 12 reps.
A1- Dumbbell split squats Works quads and glutes.
A2- Lat pulldown Works back, specifically lat muscles located along the sides of your back. (This video perfectly highlights the right and wrong way of doing it. Pull the bar down to the upper part of your chest, almost by your neck)
B1- Hip raises Works hamstrings and glutes. (Squeeze glutes and hamstrings at the top, pause, then lower)
B2- Dumbbell overhead press Mainly shoulders but a bit of upper pecs as well. Good intro to learning a flat dumbbell press later on.
C2- Dumbbell single arm tricep extension I suggest keeping your arm on your elbow (of the arm that is working) throughout the whole time so you can really feel your triceps engaging
D1- Plank on your elbows (keep your elbows underneath your shoulders, and your back all the way down to your toes should be a straight line. If you can only hold it for 15 seconds to start, that’s okay! You will work up to longer periods of time
As you can see, this hits every major muscle group. I tried to use mainly dumbbells which are sometimes easier to get to than machines (and I like dumbbells more than machines in general when it comes to lifting weights). Let me know if you try this workout! I’d love to hear your thoughts and feedback.
Good luck and get sweaty!