Beginner’s Guide go Getting Fit Part 3

Now that you've purged all of your junk food and unhealthy food and figured out what foods you like and want to eat.

It's time to get into the beginner's fitness guide.  There are a number of programs and philosophies on this.  One way isn't necessarily better than the other.  I like to do more strength focused work.  I believe it's better and more effective long term.

Even deciding on  how to craft this workout had me thinking.  How basic and in how much detail do I need to go.  I think medium to average.  Most beginner's will have a basic grasp of fitness.  They've flipped through books and magazines and have seen different things on TV.  

About This Workout

It is designed so that it can be done at a gym or at home if you have basic equipment.  I made it so each body part was worked one time per week.  There will be three strength days and two cardio or metabolic days.  

Abs are worked 3 times per week alternating between sit-ups and crunches to work the lower and upper sections.

There are 5 sets per body part with 2 exercises each.  

*I'll just name the exercise.  I prefer dumbbells, but you can use barbell or dumbbell where both are able to be used.  Some exercises can only be dumbbell such as chest flies and one arm rows.

The Workout


Pick a weight that you can do all the reps with only mild to moderate exertion (remember this is a beginning workout).
Rest 30-60 seconds between sets or for whatever time feels good to you.
Do this workout for 3-4 weeks. Increase the weights slowly as you get stronger.

Monday:
Chest
Bench press  
3 sets of 8 reps

Bench Flys
2 sets of 8 reps

Back
Bent Over Row 
3 sets of 8 reps

One Arm Dumbbell Rows
2 sets of 8

Abs
Sit-ups
sets of 15 

Tuesday:

Metabolic activity
Walking, biking, hiking, jogging, etc.
30-60 minutes (or whatever you can do)

Wednesday:
Shoulders:
Shoulder Press
3 sets of 8 reps

Lateral Raise
2 sets of 8 reps

Biceps:
Dumbbell Curls - alternating
3 sets of 10 reps

Hammer Curls - alternating
2 sets of 8 reps

Bicep Curls

Triceps:
Triceps kickback
3 sets of 12

Overhead Extentions - Alternating
3 sets of 8

Abs:

Leg raises
3 sets of 15 reps

Thursday:

Metabolic activity
Walking, biking, hiking, jogging, etc.
30-60 minutes (or whatever you can do)

Friday:

Legs:

Body Weight Squats
3 sets of 12 reps

Body Weight Lunges
2 sets of 10 reps - each leg

Calf Raises
4 sets of 12 reps

Abs:

​Sit-ups
2 sets of 15

Leg Raises
2 sets of 15

Saturday:

Metabolic activity
Walking, biking, hiking, jogging, etc.
30-60 minutes (or whatever you can do)


Summary

Go slow and steady.  Even if your form isn't perfect (my form isn't always perfect), as long as you go slow and under control, you'll be ok.  

Remember, this is a beginner's workout.  It's not too difficult or too complex.  It can be adapted easily as your fitness improves, by adding more resistance.

Adjust the weight based on how you feel that day.  Ad more when you can do the all the reps easily.  Everything is a progression.  Lift more, hike farther, bike longer, as you get more fit.

Do your best and be consistent.


About the Author Health Wealth

I'm just an average 40 something guy with a family who wants to help people get fit and healthy. I have a bachelor's degree in Physical Education (UTEP 1991) and a Master's degree in Kinesiology (Sam Houston State University 1993) I became a Certified Athletic Trainer (ATC) in 1994 from the National Athletic Trainer's Association. I became a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association in 1999. I have worked out (mostly) in some form or fashion since high school. I'm not super fit and I don't have a six-pack. I've don't Spartan and a few other obstacle races.  I've done home fitness DVD's and worked out at gyms. I'm not a runner or a Crossfitter. I don't eat perfectly, but do understand it's importance. There are too many people who are not healthy and too many people who don't know how to enter the fitness world.  There are too many personal trainers that are not qualified to work with people, especially beginners. There are too many false thoughts, gadgets, and expectations and I want to guide people down the right path so that they have success. If I share a product or service with an affiliate link, I either use the product or know the product. I don't know everything, but I know a thing or two.

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