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Beginner-friendly workout for getting back into the gym

Try this killer full-body, beginner-friendly workout if you’re new to the gym or just getting back into it. Stacked with compound-movements that will benefit your entire body and leave you feeling energized and wanting more.

LEG PRESS - 3 SETS OF 12 REPS

  • Adjust the position of the machine, take a seat and select a weight
  • Place your feet a little wider than shoulder-width apart and grasp the handles of the machine
  • Be sure to maintain a neutral spinal position with your chest upward, head looking forward and feet planted firmly on the platform shoulder-width apart
  • Push through the heels and extend through the hips and knees to move the platform upward
  • Without locking your knees, pause briefly at the top of this movement before bending your knees and slowly lowering your weight back down to the starting position for one rep

LATERAL STEP-UPS - 3 SETS OF 12 REPS

  • Begin by standing on the floor beside a stable box or bench with your shoulder blades drawn back and your chest open
  • Step up one leg onto the box, ensuring that your entire foot is planted firmly on the box or bench
  • Drive through the heel of your elevated leg until your lead knee is extended and you’re standing on the box with both feet
  • Step down carefully, one leg at a time until you are back in the starting position
  • Repeat, starting with the opposite leg for one rep

DUMBBELL SINGLE ARM ROWS - 3 SETS OF 12 REPS EACH ARM

  • Begin kneeling on a bench with your left leg resting on the bench and the right leg planted on the ground approximately hip-width apart
  • Hold a dumbbell in your right hand bending your right knee gently
  • Keep your back flat as you lean your chest forward until it is parallel with the bench
  • Bend your right arm and lift the dumbbell up towards your chest
  • Pause briefly at the top of this movement before slowly lowering the dumbbell back down to the starting position for one rep
  • Complete the designated reps before repeating the movement with the opposite leg on the bench

CABLE BICEP CURLS - 3 SETS OF 12 REPS

  • Hook a straight bar attachment up to a cable machine, and set the pulley to the low position. Grab the bar with your arms extended and hands shoulder-width apart, palms towards you
  • Keeping your elbows tucked and your upper arms locked in place, curl the bar as close to your shoulders as you can
  • Pause, squeeze your biceps as hard as possible, and then slowly lower the bar back to the starting position for one rep

CABLE TRICEP PRESS DOWNS - 3 SETS OF 12 REPS

  • Begin by attaching a rope to the cable stack as high as possible set at an appropriate weight
  • Brace your core and bend you knees slightly as you grasp the rope with both hands and lean forward by slightly hinging at the hips
  • Pull the rope down extending the elbows and flexing the triceps
  • Pull the rope downward until the elbows are almost locked out and then slowly release into the starting position until your hands are back in front of your chest for one rep

PLANKS - 3 SETS UP TO 30 SECONDS

  • Begin laying on a mat with your forearms on the floor and your elbows bent at a 90-degree angle
  • Lift your body off the floor keeping your back straight, shoulders pushed back, feet hip-width apart, engaging your core and glutes
  • Hold this position for the designated time and sets
Pin this pin on Pinterest to your favorite fitness board and share with a friend who may be looking to learn how to start working out.
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