Beginner Gym Programs 

: A full body workout in this Program will include exercises to work each body part once or twice. The workout should take about 55 minutes if you follow this plan.

5-Minute Warm-up: Leg Swings, Arm swings, Toe touches, 10 deep squats, 5 push ups

Bench Press (Dumbbell or Bar): Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Deadlift (Dumbbell or Bar): Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes

Flat Bench Lying Leg Raise: With Just your bodyweight, perform this exercise for as many reps as possible (AMRAP) for one set. Make sure to really allow your hips to hang off the bench to stretch your core and to keep good form by going slowly. Rest for 2 mins after. Aim to add 1 rep every session. 

Lat-Pull Down or Single Arm DB Row: Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Hamstring Curls : Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes

Bicep Curls and Lateral Fly (Superset): Do 2 Supersets with a medium heavy weight for both exercises and 8-12 reps for each movement. 3 minutes of rest between the two supersets.

Cool Down: Stretch sore/tight muscles; Light walk; Aim for about 5 minutes of Stretching.

: No Gym, but I recommend doing some light movements to assist recovery and blood flow. Some activities you may want to incorporate include a 20 minute walk, swimming, stretching, yoga, or cycling.