The Simple Beginner Workout Guide

People always ask me about how to get started on their fitness journey. So, I decided to create this complete beginner workout guide.

Think of this as your roadmap to the destination of you dream body.

If you follow it, you’ll eventually get there.

My goal with this complete beginner workout guide is to teach you everything you NEED to know moving forward so that you can get the best results possible.

Basically, I’m cutting all of the BS out.

Only the important information will be included.

You’ll know:

Real quick before we dive in… theres a bonus at the bottom that will only make sense if you read the whole article.

So, make sure you actually read and don’t skip around.

Deal? Ok Deal.

Let’s dive in.

The Beginner Workout Guide BEST Exercise

What is the best exercise in this complete beginner workout guide?

Well, let me first start by saying this…

Any exercise is better than no exercise at all.

As long as you’re moving consistently, that’s what matters most.

Therefore, I don’t want you to think that it’s my way or the highway.

Now, I believe that my way IS the best and that you should follow my advice.

But, as long as you exercise, I’ll take that as a win.

When it comes to the best results, you can’t beat strength training.

Strength training is simply applying a force/weight to your muscles.

Pretty simple, right?

Now, let’s clear up some common misconceptions…

It’s NOT exclusive to jacked bodybuilders filled up with roids or burly powerlifters with big guts and beards.

It’s a type of exercise that ANYONE can do – including you reading right now – and can be modified to your abilities and goals.

Now, it’s not a crazy calorie burner.

It may not leave you drenched in sweat.

And you won’t be crawling back to your car contemplating life (except if you have a brutal leg day).

But who cares… we’re not after that.

Instead, we’re after health, performance, and aesthetics.

So, start thinking more about that instead of what’s going to burn the most calories.

This mindset shift is going to be a GAMECHANGER in your fitness journey.

Here are a few extra strength training benefits:

1. Builds Muscle

Building muscle is like drinking magic elixir that makes you young again.

Muscle not only helps you look and feel younger, but it also improves your overall health, immune system, and life expectancy.

And no…

It doesn’t make you jacked and bulky like you see in magazines.

That takes years of intense training, great genetics, and maybe a little roids sprinkled in there too.

Instead, it actually reduces your total body fat percentage, and makes you look leaner and more toned.

So, if you want to burn fat and be lean or toned for the rest of your life, focus on building muscle.

2. Boosts Your Metabolism

The more muscle you have on your body, the more calories you burn at rest.

Yes, that means you burn more calories throughout the day just by having more muscle on your body.

Now, it may not be the calorie burning machine as we once thought, but it still matters and can add up over the years.

Think of it like compounding interest.

You may not see the money go up in the weeks, months, or first few years. But over time, that shit adds up quickly.

What may be more important though, is the habits and behaviors you create from building muscle.

Building muscle takes time. It takes discipline. It takes persistence.

All of which are important qualities that carry over into other areas of your life.

3. You Get Strong AF

There is nothing more empowering than getting strong as fuck and then looking to see how far you’ve come.

I’ve had clients who couldn’t pick up their pet food before they started strength training and now pick it up with ease.

Plus, you show off your new and improved strength to your friends and family.

That’s pretty badass if you ask me.

Basically, strength training is going to make you a strong and powerful MF’er.

4. You Stay Younger For Longer

What comes to mind when you think about getting old?

Always being in pain, not being able to move as well, and taking a bunch of medications.

Unfortunately that’s how many of my family members have turned out.

And NONE of them exercise, let alone strength train. (Which breaks my heart)

The problem is, as you get older, your muscles, bones, and other tissues start to deteriorate.

This has been shown to decrease your lifespan and overall quality of life.

Nobody wants that. Like at all.

Luckily, theres a solution.

Strength training is one of the best things you can do for strong bones, healthy joints, better mobility, balance, and coordination.

Huh, basically a solution to all of those issues. Who would’ve thought?

By improving those things, that means you’ll be able to:

• Play with your kids & grandkids
• Get out of your car without struggling
• Reduce your risk of falling
• Be that badass 70 year old that everyone is in awe of.

And there is one thing that holds true…

You can tell who strength trains vs who doesn’t and it’s not even close.

I’ve coached numerous 50, 60, 70, and 80 year-olds who had severe joint pain and a tough time getting around when they first started with me as a client.

However, after a few months of training together, their quality of life improved dramatically.

They are now:

• Stronger
• More confident
• Have less aches and pains
• More mobile

Than they were before they started strength training.

Yeah, they still may experience some discomfort, but it’s much less than before.

Don’t believe me? Check out my former client John. He’s 80 years old and deadlifting.

5. Improves Your Quality of Life

You may be starting this beginner workout guide for aesthetic purposes.

Maybe you want more toned arms and legs or a flatter tummy.

I know I did and there is nothing wrong with that at all.

However, that will only motivate you for so long.

Eventually, you’ll also notice how strength training makes you feel both physically and mentally.

Strength training can potentially reduce stress, anxiety, depression, and improve your overall confidence.

For example, when I’m having a bad day, all I need to do is go to the gym, and I’ll feel better.

When I’m lacking energy and focus, a strength training workout ironically gives me MORE energy and focus.

It’s almost like recharging my body and brains battery.

If there was a fountain of youth, strength training would be it.

6. Improves Your Quality of Sleep

Some people say sleep is for the weak.

I say that’s a bunch of BULLSHIT.

Not getting enough quality sleep actually makes you weak.

For example, I used to get a solid 3-5 hours of sleep every night.

I was irritable, lacked energy and focus, and was not a happy person.

Yeah, it sucked.

But, improving my sleep changed everything.

So if you want a quality 6-9 hours of sleep, strength training can potentially help!

What’s Your Main Goal?

Now that you know why you should be strength training, the first thing you must decide in this complete beginner workout guide is what you’re trying to achieve.

Setting goals is important for creating a plan that fits you and staying motivated to do that plan.

Goals are broken into 3 separate categories in this beginner workout guide.

• Performance Goals
• Aesthetic Goals
• Mobility/Corrective Goals

1. Performance Based Goals

A performance based goal is basically an exercise goal to improve your performance in the gym.

I like these because they give you something hard to work towards which can be very motivating.

Plus, it’s something you have control over.

As long as you work hard and stay consistent, you WILL eventually achieve it.

These could be anything from:

• Squatting/deadlifting/bench pressing x amount of weight
• Getting your first pushup or pullup
• Being able to do a handstand
• Working your way up to a barbell back squat
• Being able to squat through a full range of motion
• Being able to do a lunge without falling over
• Getting up from the ground

Keep in mind, you’ll still be doing a little bit of everything even though you have a goal.

It’s just that this will be the main focus of that program.

So, if you want to deadlift 2x your bodyweight, you’ll still be squatting, bench pressing, etc too.

It’s just that deadlifting will be your main priority for that program.

2. Aesthetic Goals

Ironically, your performance based goals will lead to better aesthetics.

Because you’ll be packing on strength and muscle along the way.

However, aesthetic goals are more specific to your body composition.

For example, do you want to lose weight, stay around the same weight and re-comp, or gain muscle?

Well, that mainly depends on your nutrition.

What changes in your program is if you have the goal to grow certain muscles.

For example, if you want to build the muscles of your back but don’t really care about your chest, you’d do more back exercises and less chest exercises.

Just like if you want to build and tone your lower body, you’ll work on your lower body a bit more than your upper body.

Now, I wouldn’t neglect body parts in this beginners workout guide.

(I’m talking to the men out there. DON’T skip leg days)

It’s still important to train each muscle group in order to stay proportioned and functioning well.

But, you can switch up what gets more/less emphasis by doing more/less work for that body part.

3. Mobility/Corrective Goals

Speaking of training each muscle group, let’s discuss mobility.

Sometimes, you may have weak muscles that create an imbalance.

This imbalance can cause other muscles to work harder than they’re suppose to which can lead to that annoying chronic pain.

Things like that nagging shoulder pain, achy knees, or that annoying low back pain.

Luckily, these are things that we can potentially fix help fix with proper corrective exercises and strength training.

Most of the time it’s not the area itself that’s a problem, it’s an imbalance somewhere along the chain.

So if you have achy knees, it’s usually not the knee itself that is bad.

It’s a dysfunction somewhere above or below your knee – the ankles or hips – thats causing your knee to do extra work it’s not made to do which leads to more pain.

Same thing with your low back.

It’s usually not your low back that’s bad, it’s a weak core, hips, or mid/upper back that’s causing your low back to have to go into overdrive and do something that its’ not made to do.

So, strength training can help fix these chronic aches and pains by bringing up weak muscles.

How Many Days Should You Strength Train?

This is called your workout split.

Basically, the schedule you workout for that week.

I have a whole article on the best split for you that you can read HERE.

There are three main reasons why following a workout split is important:

• It fits your schedule so you can stay consistent. If you can’t stay consistent, you’re not going to see any results.
• You can distribute your volume and intensity properly so you can recover and make the best progress over time.
• You can work each muscle group at least 2x per week and get more practice.

Now, what’s the best beginner workout guide routine?

First off, a workout split is your workout schedule for that week.

Some people will tell you that working out randomly is the best split to “confuse” your muscles.

Other people will tell you that you should train each muscle group individually to hammer your muscles.

While other people tell you that you must workout everyday because they’re members of the “No Days Off” Club.

I’ll tell you what has worked best for myself and clients:

• 2 Day Full Body
• 3 Day Full Body or 3 Day Upper/Lower/Full
• 4 Day Upper/Lower

Yes, you read that right – 2-4 days a week.

That’s all you need. You need just enough to send a signal to build strength and muscle.

But not too much to where you’re over doing it.

Those rest days are where the muscle and strength is being built back up.

So, it’s safe to say they matter A LOT.

Again, one isn’t better than the other.

The best one is the one that works best for you.

So, even if 4 days allow you to get more training in, it means jack shit if you can’t stay consistent with it.

In that case, a 2 day per week routine would be a great start and you can eventually move up to a 4 days routine.

Beginner Workout Guide Program Details

Now that you know your goals and workout split that you will be following, let’s dive into the details of the program.

First, we have to go over the basics so that you know how to follow and implement the program.

Here’s an example of one of my 1:1 Online Coaching Clients program below for reference:

Beginner Workout Guide Exercises

The exercises are the movements you’re going to perform to help you reach your goal.

For example:

• If you want to deadlift 2 x your bodyweight, you’re going to be focusing on deadlifting.
• If you want to build strong and toned glutes, you’ll be doing deadlifts, squats, and hip thrusts.
• If you want to reduce your back pain, you’ll be adding in extra core work.

This is why programming is more of an art, rather than a copy and paste type of thing.

The exercises you’ll perform will be at the left.

They are numbered in the order that you’ll do them.

However, notice that some have numbers by themselves (I.e. 2. , 3.).

This is called a straight set.

While others have a number AND a letter (I.e. 1a., 1b.)

This is called a superset.

A straight set is when you complete an exercise by itself.

For example, if you have Band Assisted Pull-ups (2.) or Seated Shoulder Press (3.), you’d only do that exercise and then rest between sets.

On the other hand, a super set is doing back to back exercises without any rest.

For example, you’d perform the chest supported db row (4a) and go straight into an alt. Incline db press (4b) before resting.

Super sets allow you to get more work in your session in less time.

So, if you only have 30-45 min to train, supersets will be your best friend.

Beginner Workout Guide Sets and Reps

A repetition is how many times you perform a movement.

If we use the band assisted pullups example from above, 5 reps would mean you’re pulling yourself up 5 total times for that set.

A set is a collection of repetitions performed.

So, let’s say you have 3 sets of 5 reps for the pullup.

You’d perform a pull up 5 times, rest, then perform 5 reps 2 more times for a total for 3 sets.

Make sense?

How many sets should you perform?

That is going to depend on your goals and experience level.

Research shows that you want to get in somewhere around 10-20 sets per muscle group per week in order to have enough volume to grow and get stronger.

However, since this is the beginners workout guide, you’ll make progress just from looking at weights.

Therefore, you don’t need as much volume to get those newbie gains.

When I work with clients, I usually start somewhere between 6-12 sets per muscle group per week.

And then slowly increase it from there once they start to feel like they can handle more work

Here’s what this would look like:

Let’s say you had 10 weekly sets for your glutes and you’re working your legs 2 x per week, you’d want to divide that into 5 sets one day and then another 5 sets the other day.

That way, you can lift heavy and get enough volume in without over fatiguing your muscles.

What’s the BEST Rep Range?

In terms of rep ranges, you can build muscle and get stronger in a wide variety of them.

However, there are more optimal rep ranges to follow based on your goal:

Strength: 1-5 Reps

Hypertrophy (building muscle): 6-12 reps

Strength Endurance: 13-30 Reps

I recommend including a mix of all of these in your program.

That way, you can get the benefits of them all.

I recommend having a main focus, which will be the majority of your program.

Then, sprinkling in other rep ranges to make sure all of your bases are covered.

So, if your goal is to get stronger and build muscle, maybe:

• 50% would be 3-5 reps (strength)
• 25% would be the hypertrophy range (6-12 reps)
• 25% would be endurance (13-20 reps)

Just one example of many ways to go about it.

Rest

The funny thing about rest is it’s often over looked, and yet, one of the most important aspects to making progress in your workouts.

Maybe you’re thinking, “who needs to rest that long?”

Well, lift heavy enough weight and you’ll find that answer for yourself.

The amount of rest dictates what energy system you’re going to use.

Longer rest times are going to help you lift more weight to get stronger and build muscle.

Shorter rest times are going to help you build up your endurance and cardio by lifting a weight for longer and recovering quicker.

Therefore, the more rest you use, the better your muscles will recover, and the heavier you can lift.

The heavier you can lift, the more progress you’ll make.

You don’t want strength training to turn into doing cardio with weights.

You see this in things like P90x, bootcamp classes, etc.

They hammer you by spiking your heart rate, making your sore, and drenched in sweat.

They create that “feeling” of having a good workout.

Now, I’m not saying these classes are bad and that you shouldn’t do them.

What I’m saying is that they should be the minority of your training – the sprinkles on top of your strength training.

The goal is NOT to get sweaty, get your HR up, and feel the burn that leaves you crying in pain.

This is STRENGTH training… NOT CARDIO and BEATING THE SHIT out of you training .

While the endorphin release from that can feel great, it’s not the best in terms of getting results.

Because results DON’T come from a feeling, they come from lifting heavy and progressing.

Now, lifting heavy is going to be relative to your body and capabilities.

And this is something you’ll learn as you gain experience with strength training.

Just remember, you should be lifting heavy enough to where you need rest.

Like after a set of heavy squats, you should WANT to rest.

If you feel like you don’t want or need to rest, that’s a sign you’ll have to go a little harder and push heavier.

As a general rule, the more weight you lift, the more rest you’ll need.

And think of it as earning your rest.

Typically a rest time of 90 sec to 3 minutes is a good range for this beginner workout guide.

Tempo

This is how quickly you move the weight up and down.

There are 3 main parts to tempo:

• The concentric or picking up portion: When your muscles contract.
• The eccentric or lowering portion. When your muscles stretch.
• The isometric or holding position. When your muscles don’t move.

Each component plays an important role and can be used to make an exercise easier or harder.

The goal for this beginner workout guide is to focus on a slow and controlled tempo.

Ideally, I’d suggest starting with a 3:1:2:1 tempo.

That is, 3 sec eccentric, 1 sec pause at the bottom, 2 sec concentric, 1 sec pause at the top.

This is going to allow you to have good form, feel your muscles work, and lead to some damn good progress.

Progressing In this Beginner Workout Guide

You’ll notice that each week, this client tracked their sets, weight, and reps used.

The first number is how many sets they completed of that exercise.

The second number is how many reps they’ve completed.

The third number is the amount of weight they used.

You’ll also notice that the numbers go up over time.

This is called progressive overload.

Progressive overload simply means doing more work over time.

Your muscles constantly need to be challenged more in order to grow stronger and bigger.

If you’re always doing the same exercises, with the same weight and same reps, your muscles will stay the same.

Just like if you never put in the extra hours of work to improve yourself, you’ll never get that promotion.

The result comes from the work you put in.

In this case, that work is progressive overload.

By progressively increasing the work you’re doing over time, your muscles will then be forced to adapt to better handle that work over time.

Basically another way of saying they’ll grow bigger and stronger.

There are many ways to do this, which I wrote about HERE.

But there are four main ways I want to discuss in this beginner workout guide that is going to get you the best results.

1. Improved Form

When you improve your form, you connect to and learn how to activate more muscles.

As a result, you can lift more weight and make more progress and get injured less.

When I was younger, all I cared about was how much weight I lifted.

It didn’t matter if my spine was bending in unnatural ways.

As long as I got the weight up, it was cool.

However, I kept stalling out and getting hurt, so I couldn’t workout and continue to make progress.

It wasn’t until I left my ego at the door that this changed.

I dropped the weight, focused on lifting through a full range of motion with good form, and I felt better and stronger than before.

Your body is very smart. It’s built to protect you against danger.

Eventually, it’s going to shut you down from getting stronger to prevent you from getting hurt if you’re not being smart with your form.

It will only unlock your strength if it feels safe to do so.

So, improving your form, even with lighter weight, WILL lead to more progress over time.

The best thing you can do at the beginning, is leave your ego at the door.

Take 1 step back to take two steps forward.

Earn the right to add weight to the bar.

2. Lifting Heavier

Now, you can also not lift heavy enough.

After a certain point, you’re going to have to lift heavier to keep making progress.

That means adding weight to the bar each week.

This is one of the most common mistakes I see with beginner lifters.

They work on their form, which is great, but they never increase the amount of weight they’re lifting.

They become “form obsessed”.

There is “perfect form” and then there is “good enough form”.

The latter applies here… you’ll never have and don’t need perfect form and that’s ok.

It just needs to be good enough and will continue to improve over time the more you practice.

Once you’ve earned the right to add weight, increase the weight by 5-10 lbs each week depending on the exercise.

You’re stronger than you think, so don’t forget that.

3. Doing More Reps with The Same Weight

Eventually, you won’t be able to lift more weight – especially on exercises that use smaller muscles.

And that’s ok.

If you could, we’d all be lifting 1,000’s of lbs by now – which would be amazing – but our body’s do have a limit.

This is where adding more reps with the same weight plays a big role.

This is called double progression.

You’ll get a rep range, work through that rep range with the same weight, and then increase the weight once you hit the top end of the rep range.

Here’s what that would look like:

3 sets, 8-10 reps (4 weeks)

Week 1: 50 lbs for 3 sets of 8 reps

Week 2: 50 lbs for 3 sets of 9 reps

Week 3: 50 lbs for 3 sets of 10 reps

Week 4: 55 lbs for 3 sets of 8 reps

Notice how I did not increase the weight until I was able to get all 3 sets with 50 lbs.

Again, I had to earn the right to add weight to the bar.

It’s a slower progression, but don’t let it fool you.

All your body and muscles know is that you’re doing more work and it must adapt – that’s what matters.

4. Slow Down the Tempo

One of the most underrated ways to progress is manipulating the tempo – just like we talked about above.

Strength training is a skill that takes time to learn and master.

Which means, practicing the same movements over and over to get better at them will lead to progress.

If you’re always switching things up, your body doesn’t have a chance to learn the movements and therefore, get good results.

This is where switching up the tempo (slowing down the tempo, adding pauses, and increasing the time under tension) with the same exercises can be a great way to make the same exercise harder.

Here’s a few different ways to manipulate the tempo:

Keep in mind, the tempo makes your muscles have to work harder so you’ll have to lighten up the weight a bit.

What Exercise Equipment Do I Need to Follow This Beginner Workout Guide?

Exercise equipment is going to be what you use to challenge your muscles and progress in your workouts.

The main pieces of equipment can be broken down into this:

Each has their own unique set of benefits.

At the bare minimum, you can start with using your bodyweight to load your muscles.

You can make decent progress by manipulating the tempo and performing harder variations of movements.

However, there is only so much progress you can make doing this.

If you want to get the best and quickest results possible, eventually you’ll either need to invest in some gym equipment at home or buy a gym membership.

Which is best? I’d say it depends.

I have clients that do both.

Some do really well at home while others do really well at the gym.

Whatever is going to get you to start strength training is the most important.

Gym Membership

Obviously a gym has all of the equipment you need – barbells, dumbbells, machines, cables, etc for an affordable monthly subscription.

Plus, I think you’d be surprised at how friendly, supportive, and motivating a gym really is.

Home Gym Equipment

Now, if you still don’t want to workout at a gym, the MAIN thing I like to have my clients invest in would be a pair of adjustable dumbbells.

They’re more affordable for all of the weight you get, they take up very little space, and allow you to progress on the big compound movements.

I’d also suggest investing in some TRX Suspension trainers or a pullup bar too.

That way, you can work your back from different angles.

And, if you want to take it to the next level, you can also invest in a barbell and a squat/power rack.

That way, you can start performing the big compound movements like your squat, bench, and deadlifts.

One thing I don’t think you need is resistance bands.

It’s not that they don’t have any use – they can be great to start with – but eventually they become very hard to progress with.

The reason being is because it’s hard to get thick enough bands that make an exercise difficult.

And, the way a bands resistance profile works, is that it’s hardest when the band stretches.

So your muscles aren’t getting much work in from the stretch position when the band doesn’t have tension on it.

And we know thats a very important part to building muscle.

Therefore, bands are dog shit when it comes to building muscle and getting stronger.

I think your time and money is better spent with these other pieces of equipment.

So, the beginner workout guide equipment list includes:

• Dumbbells
• Bodyweight
• TRX Suspension Trainers or Pullup Bar
• Bench or Physioball
• Optional: Gym Membership

What Are The Best Beginner Workout Guide Exercises?

The theme for your workouts (which you’ll see below) is going to be focusing on movements rather than muscles.

By focusing on movements, you’re going to be working multiple muscles at once.

Therefore, you get the best bang for your buck in terms of muscles worked in a short amount of time vs having to do 5 exercises for only one muscle group.

And since you’re working multiple muscles at once, you can lift more weight.

More weight = more progress.

Another benefit to compound movements is that they strengthen your core and stabilizer muscles as well.

This will help improve your posture, overall function, and potentially reduces any nagging aches and pains.

Basically, they help you move and feel better.

The main movements are:

1.Squat

Think of sitting on a chair and then standing back up.

The squat works your core, your back, and mainly your glutes and quads.

Here are some variations:

-Goblet Squats

-Box Squats

-Barbell Squats

-Split Squats

-Front Squats

-Leg Press

-Split Squats (single leg)

2.Deadlift

A deadlift is when you pick something up off the ground.

You may have heard that you “should bend at your knees” to protect your lower back.

(Ironically, I overheard the gentlemen next to me in this coffee shop talking about how he hurt is lower back by nex trending at the knees)

That’s wrong.

Instead, you want to hinge at your hips (pushing your hips back) to allow your glutes and hamstrings to take the brunt of the load in order to protect your lower back.

Deadlifts strengthen the back side of your body (posterior chain).

You’ll strengthen and build your back, core, glutes, and hamstrings.

Some deadlift variations include:

-KB Deadlift

-Trap Bar Deadlift

-BB Conventional Deadlift

-BB Sumo Deadlift

-RDL

-Single Leg RDL

3.Horizontal Press

This is when you’re pushing the weight in front and away from your body.

This works more chest, triceps, and the front part of your shoulders.

Some horizontal pressing movements include:

– Pushups

– DB Bench Press

– BB Bench Press

– Chest Fly

– Incline Press

– Chest press machine

4. Vertical Press

This is when you’re pressing the weight above your head and away from your body.

This will work your shoulders, core, and triceps.

These movements include:

– ½ Kneeling shoulder press (1 or 2 arms)

– Shoulder Press

– Arnold Press

– Landmine Press

– BB Shoulder Press

5. Horizontal Row

This is when the weight is in front of your body and you’re pulling it towards your body.

This works your upper/mid back, lats, and biceps depending on your hand and elbow position.

For example, if you do an underhand row and keep your elbows close to your body, that’ll work more biceps, lats, and mid back.

On the opposite end, if you do a wide grip grip row with your elbows more pointed out and your palms facing down, you’ll work more rear delts and upper back without much biceps assistance.

Some exercises include:

– Chest Supported Rows

– 1 Arm DB Rows

– Bent Over Rows

– Seated Cable Row Variations

– T Bar Row

6. Vertical Row

A vertical row is pulling the weight towards your body from above your head.

The difference between this and the horizontal row is that you’re working the muscles from a different angle.

You’ll still be working your mid and upper back, lats and potentially biceps depending on the angle and elbow position.

Some exercises include:

– TRX or Inverted Row

– Lat Pulldown

– Chin Up

– Straight Arm Pulldown

7. Lunge

A lunge is essentially a moving split squat.

It’s a more advanced single leg movement that requires more balance, stability, and coordination.

Not only do you have to be able to balance using one leg, but you have to have the ability to be able to control the movement as you lower yourself down and bring yourself back up.

Lunges work your core, stabilizer muscles, glutes, quads, and overall lower body.

Some lunges include:

– Reverse Lunge

– Forward Lunge

– Lateral Lunge

– Step Up

– Walking Lunge

8. Core

Your core is the foundation to your body. It’s what connects the upper half and lower half.

Unfortunately, many people have a weak core which leads to a ton of nagging chronic pain like low back, knees, shoulders, etc.

Therefore, we want to be able to learn to stabilize and prevent your spine from moving without control – which is where most people get hurt.

The goal is to learn to connect to your glutes, learn to brace, and prevent core movement from happening, twisting, etc.

Some core movements include:

– Planks

– Pallof Presses

– Farmers Carries

– Russian Twists

– Deadbug

– Bird Dog

– Reverse Crunches

Bonus: Beginner Workout Guide Sample Workout

Here is my free gift to you.

This will be a 3 day Lower/Upper/Full Body Workout Split.

If it were me, I’d workout Monday/Tuesday/Friday but you don’t have to.

As long as you can find days that fit into your schedule, that’s what matters most.

Just make sure you have 48 hours of rest in between the same muscle groups so that they can fully recover.

The goal here is to work on your form and technique and slowly progress in weight and/or reps over time.

If you follow this program for 4-8 weeks, you’ll start to see some great results.

Then after 4-8 weeks, you can begging to substitute different variations of exercises in so you can continue to make progress.

Don’t let the program fool you, it’s a lot more difficult than it looks!

Day 1: Lower Body

Day 2: Upper Body

Day 3: Full Body

Beginner Workout Guide Final Thoughts:

Thank you for reading this beginner workout guide.

I know it’s a lot of information so make sure you take notes.

The important thing is to take action, stay consistent, and not give up.

If you can do that, you’re going to get amazing results.

Talk soon and thank you for reading!

-Bob

Ps. If you have any questions about this beginner workout guide, please feel free to email me at Bobhooverfitness@gmail.com