8 EFFECTIVE GYM WORKOUT FOR BEGINNERS
GOBLET SQUAT:
Step-1: Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.
Step-2: Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep. Do 20 reps.
This Exercise Focuses On: Hip Flexors, Quads, Lats, Calves, Glutes, Hamstrings.
LUNGES:
Step-1: Stand with your right foot forward and left foot back so they are about three feet apart.
Step-2: Bend your knees to lower your body towards the floor. Don’t let the front knee extend beyond the toes and lower straight down rather than forward.
Step-3: Keep your torso straight and abs in as you push through the front heel and back to a starting position.
Step-4: Don’t lock the knees at the top of the movement.
Step-5: Hold weights in each hand, if desired, for more of a challenge.
This Exercise Focuses On: Core, Butt, Legs.
PUSHUPS:
Step-1: Get down on all fours, placing your hands slightly wider than your shoulders.
Step-2: Straighten your arms and legs.
Step-3: Lower your body until your chest nearly touches the floor.
Step-4: Pause, then push yourself back up.
Step-5: Repeat.
This Exercise Focuses On: Triceps, Pectoral muscles, and Shoulders.
RENEGADE ROW:
Step-1: With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible.
Step-2: Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats.
Step-3: End with your wrist by your hip, then lower the dumbbell back to the floor.
Step-4: Repeat on the other side, then do a press-up. That’s one rep. Do 10 reps in total.
This Exercise Focuses On: Abs, Shoulders
FLOOR DUMBBELL RUSSIAN TWIST:
Step-1: Sit on the floor with your ankles together. Hold a dumbbell with both hands. Twist your arms to one side, clasping the dumbbell firmly.
Step-2: Hold the dumbbell so you are nearly touching the floor. Embrace your core and do the same on the other side. Do 10 reps.
This Exercise Focuses On: Core, Abs
CRUNCHES:
Step-1: Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
Step-2: Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.
Step-3: Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
Step-4: Inhale and return to starting position.
Step-5: Exhale. Move your left elbow to your right knee and extend your left leg. Pause. This completes 1 rep.
This Exercise Focuses On: Abdominal muscle, lower back muscle.
BARBELL HIP BRIDGE:
Step-1: Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.
Step-2: Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.
This Exercise Focuses On: Glutes
FLOOR PRESS:
Step-1: Lying on your back, holding two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight.
Step-2: Push the dumbbells overhead, holding your wrists strong. Then reverse to the starting position. Do 10 reps.
This Exercise Focuses On: Shoulders, Triceps.
Always have a personal trainer or coach for yourself, who knows the nook and corner of your body conditions, and then start your training. Try out this weight loss program (Click Here to Start The Training And Shape Yourself With Proper Guidance From A Coach).
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