Beginner Workout Routines

Beginner Workout Routines are an opportunity to learn and adjust your Exercise Programs to suit your needs. Everyone, no matter their expertise or knowledge, had to start at the beginning.

Just keep the following in mind,

"A JOURNEY OF A THOUSAND MILES, STARTS WITH THE FIRST STEP".

These Routines are your key starting point whether you are commencing an Exercise Program for the first time or had a lay off and are looking to start once more with renewed Enthusiasm and Motivation. These Beginner Workout Routines are designed to assist you in gradually progressing as you learn and become familiar with the basic core Exercises that target each Body Part.

These Workouts should help you to learn proper technique, be easy to follow and be safe (lessen your chance of injury). Once you become more accustom to these Workouts and the way your body responds to them, you can progress to variables of the Workout Routines that you are following and then step up to an Intermediate Workout Routines.

When you first take up a Workout Routine it is common practice to do a Routine that covers your whole Body per Workout and to perform this Workout 3 days a week with an alternating rest day, i.e. Workout on Monday, Wednesday, Friday with Rest days on Tuesday, Thursday, Saturday and Sunday.

When I use the term “Rest Days” I mean that you would not perform any Resistance Workouts on these days but you could do any form of Aerobic Exercise that you enjoy, to improve your Fitness.

If you would like any additional information about Aerobic Exercise, feel free to click on the following link.

Click here for more information on "Aerobic Exercise'.

I would suggest that you perform these Beginner Workout Routines for a period of 5 – 6 weeks and then change each Exercise for each Body Part. This will help you learn more Exercises as well as challenging your Muscles to adapt to change. It adds variety and will help in keeping your enthusiasm high.

Lets look at a typical Beginner Workout Routine. It will incorporate the use of Exercise Balls, Resistance Bands and Body Weight, and I would recommend a 10 minute Warm-up of light Aerobics or some Slow Movement Stretching to increase blood flow and to prepare yourself mentally. Following the completion of the Routine I would also recommend a Cool-down of 10 minutes incorporating Static Stretching.

Click here for more information on "Stretching".

As you will notice, this Workout Routine has a simple layout of,

THE PARTICULAR BODY PART BEING TARGETED.

THE EXERCISE USED.

HOW MANY SETS (GROUPS OF REPITITONS).

HOW MANY REPS (REPETITIONS).

THE RESISTANCE USED.

ANY PARTICULAR NOTES ON TRAINING TECHNIQUES, ETC... OR TIPS TO KEEP IN MIND FOR YOUR NEXT WORKOUT.


BEGINNER WORKOUT ROUTINE
Body PartExerciseSetsRepsLoadNotes
Legs (Upper)Sissy Squat 1 - 2 8 - 10Body Weight
ChestPush-ups1 - 28 - 10Body Weight
Back (Upper)Seated Rows1 - 28 - 10Resistance Band
Back (Lower)Hyperextensions1 - 28 - 10Body Weight
ShouldersUpright Rows1 - 28 - 10Resistance Band
TricepsTricep Pushdown1 - 28 - 10Resistance Band
BicepsStanding Curls1 - 28 - 10Resistance Band
AbdominalsCrunches1 - 210 - 15Body Weight*

Please Note, The Resistance Bands used in the above Routine, should allow you to perform the required amount of Reps (with correct form) and not greater.The term ”Body Weight*“ refers to the use of your Body in conjunction with your Exercise Ball.

This Workout Routine is structured using the principle of Large Muscle Groups used in priority to Smaller Muscle Groups and is the basis that can be built upon and modified. By changing the amount of Reps, Sets, Rest time and Load you can program Workouts to target specific areas, which may include such areas as Strength, Muscle Mass or Endurance.

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FREE PRINTABLE, BEGINNER WORKOUT ROUTINES that you can use in conjunction with the Exercises on this Website.

PRINTABLE BEGINNER WORKOUT ROUTINE 1

Right-click to download this PDF file here.

PRINTABLE BEGINNER WORKOUT ROUTINE 2

Right-click to download this PDF file here.

PRINTABLE BEGINNER WORKOUT ROUTINE 3

Right-click to download this PDF file here.

Play with them and adjust them to your requirements or follow these Workout Routines as they are, the choice is yours.



I offer you ”YOUR OWN WORKOUT ROUTINE” this is a free printable blank Workout Sheet similar to the free printable “Workout Routines” above, but YOU fill in the blanks.

Once you have the experience, and you have built up a bank of Exercises that you like. You can design YOUR OWN WORKOUT ROUTINE with the knowledge that you have gained. You can pick out the Exercises that you feel will be the best for your requirements.

You can…

  • List the Muscles Groups in the order you want.
  • List the Exercises that you like to do for each Muscle Group.
  • Choose your number of Sets and Reps
  • Easily keep track of the Resistances (Load) that you use on a particular Exercise.
  • Keep notes that you find relevant about each Workout to help track your performance.
  • Please keep in mind and follow the guidelines that are set out with the other Workout Routines that are on this Website, when designing yours,

    You should…

  • Include a Warm Up and Cool Down.
  • Remember to check your Equipment before use.
  • Workout Large Muscle Groups first.
  • Balance your Workout with Exercises that compliment each Body Part (Chest and Back, Biceps and Triceps, Quads and Hamstrings, etc…)
  • Move your Muscles through their Full Range of Motion.
  • Include some Stretching as part of your Cool Down.
  • But that’s just part of the story, when you start to do your own “Workout Routines” that you design, you’ll gain enormous Personal satisfaction and enjoyment from the knowledge that you can and have done it for yourself.

    So when you’re ready, have a go and print one out, fill in the blanks and see what you can achieve.

    YOUR OWN WORKOUT ROUTINE

    Right-click to download this PDF file here.




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