The greatest problem of gym newbies? Figuring out what to do. No walking up to the big machines please on your first day. Sure, you can do push-up and bicep curls and situps, but there’s an order to these and decent workouts always follow a pattern.
Trainer Sean Garner built this ultimate introductory workout for first-time gym-goers. This has exercises that you should do and instructions how you should do them. Just get dumbbells.
Yes, dumbbells. You’re just starting out, right? Don’t worry how you look. In a training gym, nobody really cares about you. They might look at you at first but two minutes later they’d get back to doing what they were doing. And the truth is, everyone is also self-conscious of how they look while doing their routine.
So, start with your legs, with split squats, then train your back with bent-over dumbbell rows. Then, work your glutes and hamstrings with weighted hip thrusts, and lastly your arms with alternating overhead presses.
Directions: Do 8-12 reps of each exercise in the video above. Perform 3-4 rounds of this circuit. Rest when needed.
- Split squat
- Bent-over dumbbell row
- Dumbbell hip thrust
- Half-kneeling overhead press