Beginner Step-by-Step workout Program and Videos

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Beginner Step-by-Step

Are you looking for a Place to start?

STARTING place- workout POA and video

This is what I’d do:

Mon: lower body*
Tue: upper body** and intervals (harder 1 min; easy 1 min for 20 mins total)
Wed: off/active rest
Thur:lower body
Fri: upper body and intervals
Sa: steady cardio (20-40mins)
Sun: off

 

 

*Beginner Buffing Lower body Workout Day

Lower body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. DB Squats- 15 reps
2. Calf raises – 10 reps
3. Stationary Lunges -10 reps
4. Crunches- 15 reps
5. Dead lifts- 15 reps
6. laying side leg lifts- 15 reps
7. abs knee ups on chair

REPEAT these 7 exercises 3 times

+ optional Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…

 

Here is the video:

 

 

 

 

**Beginner Buffing Upper body Workout Day

Upper body Circuit – do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do

2. Rows- Bent over holding DB’s – 10 repetitions

3. Chair dips- knees bent as many as you can do

4. Shoulder press- standing- 10 repetitions

5. Bicep curl-10 repetitions

6. Tricep extensions- 10 repetitions

7. abs knee ups on chair

8. lateral shoulder raises- 10 reps

REPEAT these 8 exercises 3 times

+INTERVALS Aerobic exercise with 6 “spurts” of harder exercise 30 to 60sec- 20 mins of total ….walking with jogging, marching in place with jumping, riding a bike with spurts of harder resistance, etc…

 

Here is the VIDEO of the upper body circuit: