If these are questions you ask yourself, remember that you are not alone. There are plenty of other people out there looking for the exact same answers. In fact, it is one of the questions I get every single day. Today you will learn about the most important exercises, what they will bring you and how to perform them safely. I will even provide you with a sample workout plan that you can use in the gym right away.
The goblet squat is a great movement for beginners. Because the load is in front, it forces you to keep your abs activated and is one of the best ways to learn how to squat.
It will build your legs, your glutes, and your back. It is a whole body movement that has the potential to get you stronger than you ever were before!
The dumbbell row should be a staple in anybody’s routine, from beginners to advanced athletes. It will strengthen your whole back, including lats and traps, as well as the back of your shoulders and your biceps.
Kettlebell Sumo Deadlift
Just like the dumbbell row, practice your hip hinge without weight first, and keep your core tight and your back flat. Start light with the weight and feel your hamstrings and glutes working more than your lower back.
Hint: If your lower back is on fire the whole time, you are doing it wrong.
Dumbbell Bench Press
The lunge is the movement to start with. You can test each leg to see if some strength differences appear between your left and your right side.
The glute bridge is a great movement to make you activate your glutes the right way.
Adding holds at the top will increase the difficulty of the movement.
And did I mention that you would also get a nice back-side out of it?
Putting the pieces together
Perform this workout twice a week. Progress the weights by small increments each week for 4 or 5 weeks. After you have gone through the workout 8-12 times (total), take a few minutes to let me know how everything went. Your feedback will allow me to make this plan better, so I can help you and others like you get started towards their fitness goals!
Sample “Safe Progression” Workout:
A1. Goblet Squat 3x8-12
A2. Dumbbell Row 3x8-12/side
B1. Kettlebell Sumo Deadlift 3x8-12
B2. Dumbbell Bench Press 3x8-12
C1. Forward Lunge 2x8-12/side
C2. Crawling 2x10 steps forward & back
D1. Glute Bridge 2x15-20
D2. Deadbug 2x10-20/side
-Take a few minutes to warm up before you start. Once you break a light sweat and feel ready, you can start with the exercises listed above.
-"3x8-12" stands for "3 sets of 8 to 12 repetitions"
-Perform 1 set of A1 followed by 1 set of A2. Repeat until all 3 sets are completed then move on to B
-Rest as needed between exercise. Never be out of breath when starting an exercise as this might compromise your form and focus.
-Perform a 10 minutes stretch/cool down after your workout. This will help with your recovery and flexibility!
You might not get all these right from the beginning, but it is important to be consistent and keep working at it.
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