If you are just starting out with becoming more physically fit, but aren't sure where you should start then this workout is for you. It's designed to be done 3-4 times a week for 2 months** and involves both cardio and weightlifting. It should take about an hour and a half. I'll give you the time or the Sets x Reps. I will also further demonstrate via gif (I totally need someone to help me with photos and stuff) and give you some reasoning behind everything, so you know why you're doing those exercises.
**After 2 months, switch it up a little. Add something new. Use heavier weights. Look on this blog to find something else to try.
Remember: We do this to feel better, become stronger, and to look good in our fishnet and pvc.
Start with:
20 min Cardio (walking, running, rowing, biking)
Follow with:
2x25 Sit Ups (core front)
2x25 Back Extensions (core back)
3x20 Air Squats (prep for legs)
3x15 Arm Curls (biceps)
3x15 Tricep Extensions (triceps)
3x15 Lateral Raise (deltoids and upper back)
2x20 Dumbbell Fly (deltoids and chest)
3x20 steps Walking Lunges (legs and butt)
3x15 Good Mornings (legs and butt)
3x15 Lying Leg Raises (lower abs and hip flexors)
^"^ ^"^ ^"^
Explanations:
Cardio - 20 minutes of cardio is going to get your system revved up. It gets your blood pumping and new air into your system. It helps to warm you up for weights. It gets your body started with fat burning. I hate running, but I still do it via elliptical runner. If you want to walk, you should aim for the 3-4.5 mph range. If you want to run, aim for 7.5+ mph. Rowing, typically measured in meters, aim for 3-4 sets x 1000m. If you choose biking, aim for 6-7 miles in 20 min. You want to put in some effort.
2x25 Sit Ups - Sit ups are good for working your abdominal and obliques. These are your basic core muscles. A strong core makes for strong extremities. This is also a great way to start your workout. This is a simple movement of "sitting up". The more incline, the harder the sit ups will be. Start with no or low incline.
2x25 Back Extensions - Back extensions work the back core muscles and the glutes. The general rule of thumb for weights is: if you work the front, then work the back OR if you have an extension, then have a flexion. This is the simple movement of "raising yourself up after reaching downwards". In the gif, the guy is using a back extension bench. These are common at gyms. You can also find back extension machines where you start in a leaning forward position, then you press backward. Both are acceptable.
3x20 Air Squats - Even heavy lifters do air squats. Air squats are great because you can monitor your position without the burden of weights. It fully engages your legs. Your feet should be about shoulder width apart and you simply sink your butt downward. Use your hands for balance. Your knees should end up over your toes in the full squat position, then simply stand up. Some like to clench their butt when they fully stand for extra movement. Up to you. This is the simple movement of "standing up".
3x15 Arm Curls - Grab a dumbbell that will make you work for the last 2 or 3 reps. If you are just starting out, try those 15lb dumbbells. This will work your biceps and front deltoids. Stand with your feet shoulder width apart and your arms down - the round end of the dumbbell should face forward. Raise one arm at a time, rotating the dumbbell so the back of your hand faces forward while bringing your hand up to hover next to the front of your shoulder. This is the simple movement of "picking something up" or "pick up grocery bags".
3x15 Tricep Extensions - This is going to work your triceps. It's a small 90-degree move and we're going to do it lying down on a bench. You can use two dumbbells (like in the gif), but I prefer to use a fixed-weight barbell. These look like a big dumbbell, but with a longer bar. You cannot change the weight on them, thus being "fixed". They are usually found near the dumbbells. Lie on your back on a weight bench. Raise the fixed-weight barbell straight up (top of the movement), bend the elbows 90-degrees so the barbell comes down towards your head, and then go back to the top of the movement. Keep your elbows pointed up towards the ceiling and make sure your movement is kept to 90-degrees.
3x15 Lateral Raise - This is great for working the upper back and the deltoids. Grab lighter dumbbells for this, like 10lbs to 20lbs. You want to stand up with your feet shoulder width apart and arms at your sides. Simply raise your arms up to shoulder height - you'll end up in a "T" position. Squeeze your upper back and let your elbow lead the raise upward. This will build up your shoulder area and will be super helpful with overhead lifting, pull-starting something like a lawnmower, or shoveling/raking.
2x20 Dumbbell Fly - This will work your chest and deltoids. I suggest starting with 15lbs-25lbs. Lay down on a weight bench with your feet flat on the floor. Your start position is going to be holding the dumbbells straight above your chest with the round ends aligning with your hand and knees. Keep your hands/dumbbells in the same position and bring your arms down with your hands out. Your arms and hands should line up with your shoulders so your upper body forms a "T" shape. Now bring your arms/hands back to your start position.
3x20 steps Walking Lunges - You can do these with or without weights. If you use weights, start small until your body is on-board with what you're doing. You want to start by stepping out with one leg and lowering yourself downward with your legs until your knees are at 90-degree angles. It's a simple deep lunge. Press upwards until you are standing, then step with the other leg. Take 10 walking lunges in one direction, turn around and go back with 10 more walking lunges to complete one set. At the gym, this should return you to your water bottle. This will work your legs and your butt. The more weight you use the stronger you will get. Useful if you need to walk, use stairs, dance, or be mobile by use of legs.
3x15 Good Mornings - This is going to work your back, butt, and the back of your legs. We return to the fixed-weight barbell. I suggest a 30lbs barbell if you're just starting. Stand with your legs shoulder width apart and the barbell resting across the top of your back and shoulders. Keep your back flat and lean forward 90 degrees, then stand upright again.
3x15 Lying Leg Raises - No weights are needed for this. I prefer to do this lying on a weight bench, but you can be on the floor. Lay on your back and raise your legs just slightly off the bench or floor (start position). You should feel your abs engage. Keep your feet together and lift them upright 90 degrees so your feet are facing the ceiling. Lower your legs back down to the start position. This is going to firm up the lower abs so you don't get a "gunt" - you're welcome.
BREAKS - You should take 30-60 second between your sets - this is called "recovery time". Between the separate workout movements, it is also okay to take a 1-2 min break while you set up for your next movement and drink some water. Totally cool. You don't want your breaks to be too long with the only exception being a bathroom break - perhaps try to go before your workout. I would also recommend taking a few minutes to catch your breath, drink a little water, and ready yourself between cardio and weights.
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If you have any questions about movements or if you want some help with forming a workout regime, leave me a comment below or in the facebook group (Stern Skull). I'm willing to help. #HealthGoth