A Beginner Workout Routine

• Tweet
• Sharebar

• Tweet

Maybe it’s because summer is starting and people realize they’re going to be showing more skin for the next couple months, but I’ve received more requests for workout programs than usual.  These requests come from people of all shapes, sizes, and workout experience. 

For today, I want to focus on a beginner workout routine for the person who has some workout history but has been relatively inactive for awhile.  They can’t commit a lot of time to exercise due to other responsibilities or simply because they physically can’t handle an overwhelming amount of exercise at this point.  They basically need a foundational plan that targets big muscle groups with a balanced approach, raises metabolism and elevates heart rate.    

With that in mind, here’s a look at a program that meets these requirements. 

Upper Body Push Movement: BOSU/Stability Ball Push-up

Lower Body Movement: Goblet Squat

Upper Body Pull Movement: Cable Single Arm Row

Core Specific Movement: Stability Ball Roll-out

The push-up performed on a BOSU ball or stability ball serves as the pushing movement that trains your upper body front-side muscles (chest and shoulders) with assistance from the triceps.  In this case, a push-up is the preference over any sort of chest press performed on a bench since the core and glutes are also trained in the process while maintaing a firm plank position.  

Using the BOSU or stability ball recruits more core and shoulder stabilizers than performing the push-up on flat ground.  Be sure to keep your head in a neutral position and tuck your elbows next to your side to maintain scapular (shoulder blade) stability, instead of flaring them out.  The feet up position shown in the video is a more advanced position.  Start initially with your feet, or even knees, on the ground.      

The goblet squat serves as the primary lower body movement that effectively trains the quads, hamstrings, and glutes if performed correctly.  The front-loaded goblet hold requires anterior core (ab) activation to maintain posture.  The first movement should be pushing the hips back, which is why I often place a box or bench behind me to encourage that movement pattern.  To complete the movement, be sure to ”shoot the hips” through at the top by squeezing your butt.  Otherwise, you won’t achieve full hip extension and glute activity. 

The cable single arm row serves as the pulling movement that trains your upper body back-side muscles with assistance from the biceps.  The standing position with a partial squat requires you to activate your core and stabilize your stance while pulling the cable.  Your shoulder should remain retracted back and down, while your elbow flexes and extends. 

The stability roll-out serves as the core specific movement that primary trains your abs as they contract isometrically during the roll-out movement.  Remember, for core strength training, we want to resist movement through the lumbar region rather than create it, such as the case in a crunch.  Added benefit is achieved during the roll-out by maintaing a “hips tall” position (versus breaking at the hips), which encourages glute activation and strengthening throughout the movement.   

To execute this program, simply perform these 4 exercises in succession (8-12 reps) with little rest in between to achieve a good anaerobic workout along with the resistance training.  Build up your volume of work with each session, ideally working up to 4 sets of this rotation. 

Remember, this serves as a beginner workout routine.  The more conditioned individual would take on more exercises and volume per workout session, but this is a good place to start. 

BU

	Sign up to become a VIP today.  Receive free coaching, cutting edge training content, and instant updates on weekly coaching lessons.  Plus, gain access to FREE video training on the secret to improving performance and decreasing injuries.
	Name: Email: