Beginners Total Body Workout
A total body workout is an excellent way to get in shape and maintain your health. This type of workout program is designed to exercise the entire body instead of specific body regions. These types of workouts are widely used and easy to keep up since they are very simple. Also, you can complete a workout faster and be out of your gym quickly. In this article, a total body workout for beginners is covered. Be sure to consult with your doctor before starting any exercise program.
As you will be working out the entire body, so you should start with one exercise per muscle group in each workout session. After you build your muscle strength, you can add another exercise per muscle group for every workout if you wish (for a total of two). As a beginner, you have to be make sure you do not to over-train or over-work your body.
Do the workout twice per week to start. This will give you enough exercise to build muscle and strength while also providing sufficient rest to your body. You can move up to 3x per week if you desire, or reduce it down to once a week for simple maintenance.
Now for the program. The focus will be on the major muscle groups to keep it simple - don't worry, your minor muscle groups will also be worked out by these exercises. For each workout, pick one exercise per muscle group and complete the entire circuit. Recall that you should be only doing 4 exercises per workout to begin with. Choose a different combination of exercises each subsequent workout. Exercises listed below do not include a warm-up set.
Note: a repetition refers to a complete movement of and exercise while a set is a consecutive number of reps - i.e. 15 push-ups in a row then taking a break would be 1 set of 15 reps.
Chest (Minor: triceps)
Bench Press - 3 sets of 8-12 repsIncline Bench Press - 3 sets of 8-12 reps
Back (Minor: biceps)
Pull Ups - 3 sets to failure (assisted or lat pull downs okay)Dumbbell Bent Over Rows - 3 sets of 8-12 reps
Shoulders (Minor: traps, triceps)
Seated Military Press - 3 sets of 8-12 repsUpright Rows - 3 sets of 8-12 reps
Legs (Minor: calves)
Squats - 3 sets of 12-15 repsLeg Press - 3 sets of 12-15 reps
Done - a simple total body workout that is great for beginners. What is great is that you can get in and out of the gym in 30-45 minutes if you are not distracted. Eventually, you may choose to add support exercises for your arms, abs, and legs.
For now, this workout is a great start so have at it!
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