Beginner Workout Program

Before you start any of these programs: please discuss them with your doctor (especially if you have heart disease, uncontrolled blood pressure, diabetes, joint/back problems, or you’re new to exercise). Stop if you feel chest pain, dizziness, or severe shortness of breath.

Note: I train at home, however these exercises can be performed at home or at a commercial gym-just be comfortable in the space you train in. I have a bowflex and they work great.

Warm Ups- Stretch 2-3 minutes, 10-push-ups, ab crunches on exercise ball 20 reps
Cool-Down: Run in place 2 minutes or jump rope 1 minute or walk around the block

Monday: Legs- Leg Extensions (machine) 2×10 reps, Leg Curls (machine) 2×10 reps, Leg Kickbacks (machine or ankle weight) 2×10 reps, Kettle Bell Squats  2×10 reps, Leg Press (machine) 2x 10 reps, calf raises on plate- 25 reps, dumbell squats 2x 10 reps.

Tuesday: Biceps-  seated dumbell curls 2×10 reps, ez bar curls 2×10 reps, kettle bell curls 2 x20 reps, band curls 2 x 20 reps.  Shoulders: standing dumbell press 2 x10 reps,  dumbell bent side lat raises 2x 10 reps, shrugs barbell 3×10 reps, standing front kettle bell raise 2×10 reps.

Wednesday:Back- dumbell deadlifts 3×10 reps, bulgarian deadlifts 3×10, lat pulldown (machine wide-grip) 3×10 reps, lat pulldown (machine narrow-grip)  Tri-ceps- dumbell french curls 2x 10 reps, dumbell tri-cep extensions 2×10 reps, tri-cep rope pull down 2×10 reps, (machine) tri-cep extensions 2×10 reps.

Thursday: Chest- flat dumbell bench french 2×10 reps, incline dumbell bench press 2×10 reps, decline dumbell bench press 2×10 reps, dumbell flat seated flys 2×10 reps.  Forearms-dumbell hammer curls 2×10 reps, dumbell reverse curls 2×10 reps, wrist curls 25 reps.  Abs- 25-ball crunches, 25 reps-side to side rotaions or side bends with dumbell.

Friday: Cardio 20 minutes- Heavy Bag, Speed Bag, walk 20 minutes, bike, treadmill. (Utilize what you have available to complete the 20 minutes of cardio)

Saturday and Sunday- (Free Day- Hike-Bike-Relax-Enjoy The Weekend)

(note use a weight/resistance that you can do to complete sets -form and functionality are more important then heavier and heavier weight/resistance)

Note: Unsure of the specific exercise just google it for more details and proper hydration is important so please follow the guidelines of proper warm-ups and cool downs.

(Check with your Doctor for specific requirements for you as everyone responds differently to an exercise program)

  • Beginner Program (Weeks 1–4)
  • Goal**: Build a routine, improve mobility, and establish safe movement patterns.
  • Frequency: **3 days/week (e.g., Mon/Wed/Fri) + 2–3 short walks on other days.
  • Warm-up (8–10 min):
  • Easy cardio (marching, cycling, or brisk walking)
  • Dynamic mobility (arm circles, hip hinges, leg swings)
  • 1–2 light sets of the first exercise
  • Main workout (25–35 min)* (2–3 sets each; easy to moderate* effort):
  • Squat to a chair (or box squat)
  • Incline push-ups (hands on bench/wall)
  • Glute bridge (or supported hip hinge)
  • Dumbbell row (one-arm support)
  • Dead bug (core)
  • Cool-down (5–8 min)**: Gentle stretching for hips, chest, back; slow breathing.
  • Progression: When you can complete all sets with good form comfortably, add **1–2 reps per set next week (or a small weight increase).