I get a number of requests for workouts that beginners can do in the gym. Although Laurens Fitness is a little more focused on working out when you have no equipment, it’s no secret that I love going to the gym and getting my workout on.
For those seriously starting out and have gym access, here is a full body routine that you can do. It hits all areas of your body, and won’t take you more than 30-40 minutes to complete. I like to superset my workouts to save time and get the heart rate up a little more, and for the ultimate beginner, I like to start with exercises that don’t require a lot of learning. You can get some of the more complicated movements down in the warm up and progress from there.
Why Only 4 Weeks?
This is one single program that you will be doing for 4 weeks straight. As a beginner (without a personal trainer checking up on them every minute) this often helps to build strength/ confidence and fitness without too much complication. After 4 weeks you (and your body) will be ready to move on, integrate other aspects, have new stimuli and learn new movements.
This is geared towards beginners solely due to the nature of the exercises, however if you are intermediate or advanced, this will still be a very effective workout if you work at a high intensity (i.e up those weights mate!). I have written the program and included the videos later. Sorry guys, these videos are not from me, currently I don’t have access to a great gym but in a month or so will be home in the best gym in Australia and will film my own videos for you.
- Share to get (below this list) the printable PDF which helps you perform this workout for 4 weeks
- Perform the workout 3 times a week with at least one day rest in between.
- Do the warm up as a circuit 2 times through.
- Use Week 1 to find the weights you are capable of for those repetitions.
- You should only just be able to finish the set, the last rep should be pretty tough.
- Perform each super set without rest, one exercise after another.
- The PDF outlines 12 weeks, write the weight you do each week in the box, or the time in the case of prone holds. If it’s a body weight exercise, tick the box to say you completed the required repetitions.
Click here to download your free pdf.
Warm Up * 2
- Box Squats 20
- Inchworm 5
- Wall Slides 20
- Bridges 15
- Push Ups 10
- Step Ups 6EL
- Dumbbell Bench Press 8-10
Rest 3 Minutes
- Swiss Ball Hamstring Curl 12 (Double Leg or Each Leg)
- One Arm Dumbbell Row 8 ES
Rest 3 Minutes
- Prone Hold Max (Hold until your form breaks)
- Bird Dog 10 ES
These are not all my videos, I promise to update them when I get back to Australia!
Dumbbell Bench Press
Swiss Ball Hamstring Curl
One Arm Dumbbell Row
Click here to download your free pdf with 4 weeks of check-able boxes so you can record (as shown in picture at the start of the post!)
This one too easy? Check out the intermediate workout.