6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!
Level One Gym Workout: First Day At The Gym
Beginner Warm-up Routine:
- Roll your head in half-circles slowly, from shoulder to shoulder. 5 circles in each direction
- Slowly roll your shoulders forward and backward 10 each way.
- Keep your legs stationary, and twist your torso, left and right. 10 twists each side.
- Quad stretch: Hold each stretch for 5 seconds.
- Cross one arm in front of your chest, then the other: Hold each stretch for 5 seconds
Level 2 Gym Workout: Join the Cardio Cadets
- For your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous.
Level 3 Workout: Join the Bodyweight Brigade!
After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout:
- 10 bodyweight squats
- 10 push-ups
- 10 bodyweight squats
- 10 push-ups
- 10 bodyweight squats
- 10 push-ups
Level 4 Gym Workout: Join the Dumbbell Division
- 10 bodyweight squats
- 10 push-ups
- 10 one-arm dumbbell rows (10 per arm)
Do this circuit once, and then repeat two more times if you’re feeling good.
Level 5: Enlist in the Barbell Battalion
- 10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)
- 10 push-ups (on knees or regular)
- 10 dumbbell rows with each arm – at least a 20 lb dumbbell
Level 6 Gym Workout: Gym Class Hero
Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.
So our circuit will be alternating these movements on your A and B Days:
LEVEL 6 DAY A CIRCUIT – 3 rounds of:
- 10 barbell squats
- 10 push-ups
- 10 pull-ups or pull-up alternatives!
LEVEL 6 DAY B CIRCUIT – 3 rounds of:
- 10 barbell Romanian deadlifts/regular deadlifts
- 10 push-ups
- 10 inverted bodyweight rows
Source: NeroFitness