So that you’ve made the choice to begin figuring out, but going to a gym seems intimidating or downright inconvenient to get to. I’ve designed two full-body workout routines to assist get you began in your fitness journey. The perfect part? You’re not going to want anything you don’t already own to do them. That being said, I did add some optional exercises that may require a resistance band or dumbbells. In case you really need to get creative with it, you could possibly use gallon jugs as your weights.
All of the exercises I’ve included are going to provide you an incredible strength base. So with none more preamble, let’s get you going!
Weekly Routine #1 (Sets & Reps)
These workouts are very straightforward. Perform all sets of 1 exercise before moving on to the following one. Rest time between sets is one minute.
I’ve included some optional exercises at the underside in case you may have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Walk: 5 minutes
- Wall Push-Ups: 2 sets of 10
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute per leg
Monday: Upper Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
Wednesday: Lower Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
Friday: Core & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps per side |
Core, obliques |
|
|
3 sets of 15-20 reps |
Lower back, glutes, shoulders |
|
|
3 sets of 1 minute |
Full body, specializing in calves, shoulders, and core |
*Optional exercises to incorporate (if you may have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Rows: 3 sets of 12-15 reps
Muscles worked: Back, biceps, shoulders. - (Wednesday) Resistance Band or DB Romanian Deadlifts: 3 sets of 10-12 reps
-
(Friday) Resistance Band or DB Bicep Curls: 3 sets of 12-15 reps
Muscles worked: Biceps.
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
Weekly Routine #2 (Circuit)
For this 3-day workout routine, you’ll use a circuit format. Perform one set of an exercise, then move onto the following. After you do all of the exercises into the workout for one set, repeat until you complete 3 sets each, or 3 rounds total. Take minimal rest between sets inside a round (~30 seconds).
I’ve included some optional exercises at the underside in case you may have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Jump Rope: 3 minutes or March in Place: 3 minutes
- Shoulder Rolls: 1 minute forward, 1 minute backward
- Hip Circles: 1 minute each direction
Monday: Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Incline Push-Ups (hands on a chair) |
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 1 minute |
Full body, specializing in calves, shoulders, and core |
Wednesday: Upper Body & Core
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 15-20 reps per side |
Core, obliques |
Friday: Lower Body & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Walking Lunges (optional with dumbbell) |
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
*Optional Exercises to Include (if you may have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Chest Press: 3 sets of 12-15 reps
Muscles worked: Chest, triceps, shoulders. -
(Wednesday) Resistance Band or DB Lateral Raises: 3 sets of 12-15 reps
Muscles worked: Shoulders. - Friday Resistance Band or DB Goblet Squats: 3 sets of 10 reps
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
Scheduling Note:
You may select any three days of the week to do your workouts. I do recommend that you just space the workouts so you may have a recent day between workouts, allowing you to actually push yourself each workout. That said, there’s flexibility to your schedule, which is the great thing about a 3-day full-body routine.
Suggestions for Success
Listed below are some tricks to assist you get probably the most out of those workouts. I would like to provide you each opportunity to achieve success in your fitness journey!
1. Form First
While it looks like common sense, too often I see “experienced” lifters with terrible form who eventually suffer lifting-related injuries. Because of this it’s vital to be certain your form is as near perfect as possible when starting out. Not only will you’re employed your muscles more effectively, you’ll also reduce your probability for injury. You’re going to get more out of 10 strict form push-ups than you’ll 20 sloppy ones.
2. Start Slow
The reps that I’ve included are numbers you have to be working to. In case you can only do 4 good push-ups, do 4 good push-ups, and take a look at for five the following time. In case you think you’ll be able to, modify the exercise to make it slightly easier (i.e. knees down push-ups, and if those are too tough, wall push-ups). The race to physical fitness isn’t a sprint, it’s a marathon.
3. Consistency is Key
In case you ask anyone that’s in great shape what their secret is, I can guarantee you’ll never hear, “Oh, I work out possibly once a month, if I feel prefer it.” Sticking with it’ll get you the outcomes you wish. There are going to be 100 excuses you’ll be able to make for not figuring out, but guess what? In case you don’t put within the time, you’re not going to enhance. Make a take care of yourself to get your work outs in for a month, and see the way you’re feeling then. In case you stick to it, you’re going to see results, and that may make you should keep going.
4. Hearken to Your Body
This is applicable to a few different features. If an exercise is causing you pain, not muscle soreness, but actual pain, it’s time to reassess. Take a take a look at your form. Video yourself and compare it to tutorial videos online to see if there are any stark contrasts between theirs and yours. In case your form is looking great, but you’re still having pain, STOP DOING THE EXERCISE. At that time it is perhaps time to ascertain in together with your healthcare provider to see if there may be an underlying issue that should be addressed.
One other time to hearken to your body is on the subject of recovery. Yes, you’re going to be sore the day after you’re employed out, especially when first starting out. You’re probably going to be sore two days after you’re employed out (hello delayed onset muscle soreness (DOMS). In case you don’t feel like bodyparts are recovering even per week after training, you might have to take your foot off the gas and possibly add in an additional rest day to be certain you aren’t overtraining.
Wrap Up
These weekly routines are designed to assist you construct a solid foundation in your fitness journey. With consistency and dedication, you will see progress and gain the boldness to tackle more difficult workouts. In case you can’t do each rep on every exercise, that’s okay! That just means you may have something to work toward. Arnold Schwarzeneggar wasn’t born looking like Mr. Olympia, he had to begin somewhere, similar to you!
