You are here

The Workout for Every Guy - The Beginners Workout

Keep falling off the fitness wagon? Adjust your strategy and get in the habit of success.

Day 1

1A) Dumbbell Squat

Rest: 30 sec.

Hold a dumbbell in each hand and stand with your feet shoulder width apart. Squat down as low as you can while keeping an arch in your lower back.

1B) Push-Up

Rest: 60 sec.

Place your hands on the floor outside shoulder width and tighten your abs. Keeping your body straight, lower yourself until your chest is about an inch off the floor.

2A) Dumbbell Reverse Lunge

Rest: 30 sec.

Hold a dumbbell in each hand and step back with one leg. Lower your body until your rear knee nearly touches, and your front thigh is parallel to, the floor.

2B) Dumbbell Reverse Lunge

Rest: 30 sec.

Hold a dumbbell in each hand and step back with one leg. Lower your body until your rear knee nearly touches, and your front thigh is parallel to, the floor.

2B) Standing Dumbbell Shoulder Press

Rest: 60 sec.

Hold a dumbbell in each hand at shoulder level. Brace your abs and press the weights straight overhead.

3A) Bulgarian Split Squat

Rest: 30 sec.

Rest the top of one foot behind you on a bench or chair. Lower yourself using your support leg until your rear knee nearly touches the floor.

3B) Dip

Rest: 30 sec.

Grab onto the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor. If you can’t do dips, do a lying triceps extension with an EZ-curl bar

3C) Russian Twist

Rest: 60 sec.

Sit on the floor with a dumbbell or weight plate in both hands and recline your torso to a 45-degree angle. Hold your arms out straight and twist as far as you can in one direction and then to the other side.

4) Stationary Bike

Pedal at a moderately hard pace for 12–20 minutes.

Go back to the Beginner Workout >>

Pages

Topics: 

comments powered by Disqus