A great beginning total body gym workout. Learn proper technique for some of the best gym exercises with this guide. You’ll fit in some cardio and strength training today as you tone and tighten some of your major muscle groups with this beginning gym workout.
Total Body Gym Workout for Beginners
- Elliptical- warm up
- Bench Press
- Squat
- Rower
- Dumbbell Rows
- Dumbbell Lunges
- Bike- cool down
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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One of the most-common things that I hear from friends, family, and Tone and Tighten readers is “I would love to go to the gym, I just don’t know what to do when I ‘m there.”
Oftentimes this fear holds people back and keeps them from doing to the gym.
For those of you who may need a little direction in the gym – I’ve totally got you covered.
Today I wanted to share with you one of my favorite workouts for the next time you’re in the gym.
It should take about 45 minutes; we’ll get in some cardio with some strength intervals to tone and tighten some of your major muscle groups.
Interested? Then here we go…
WHAT IS A TOTAL BODY WORKOUT?
A total body, or full body, workout is an exercise routine where you train every major muscle group including chest, back, arms, legs, and abs.
Total-body workouts give you the biggest bang for your buck, focusing on exercises that use many muscles in one movement.
By working so many muscles in one day, you will get a great workout and burn a ton of calories.
HOW OFTEN CAN I DO A FULL BODY WORKOUT?
You could do a full body workout everyday, but it’s best to give your muscles time to rest to fully recover and get stronger. Beginners should do about 2-3 days per week of a full body workout, with a rest day in between.
Rarely do I recommend doing one single workout everyday. It’s important to incorporate a balance of various workouts including cardio, strength training, intervals, stretching, etc.
Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts, recipes, and fitness ideas.
Here you will find the best beginning gym workout. In about 45 minutes, you’ll fit in some cardio and strength training today in this workout as you follow along with step-by-step descriptions, pictures, and videos of the exercises.
The Workout
1. Elliptical – 5 minute warm up
The elliptical is a great way to start out a workout. It gets your whole body warmed up as you’re using your arms and legs.
- Step onto the machine and grab the handlebars.
- Begin pedaling at an even pace.
- Your arms should be swinging at the same time as your legs. As your left foot goes down and straightens, your right arm is pulled toward your body, and vice versa.
2. Bench Press – 3 sets of 10
One of my favorite upper body exercises. Great for the chest, shoulders, and triceps.
- Lie flat on your back on a bench.
- Lift the bar from the rack with a comfortable medium width grip and lift it until your arms are straight.
- Come down slowly until the bar touches the middle of your chest.
- Push the bar back up using your chest muscles.
- Caution: you should be in control of the bar at all times, don’t bounce the bar. It is wise to use a spotter.
3. Squat – 3 sets of 10
Arguably the best lower body exercises out there.
- Stand in front of the barbell with feet about shoulder-width apart and toes facing slightly out.
- Get below the bar and position yourself with the bar behind your head, weight on your upper back with your shoulders just below the bar. The bar is NOT on your neck.
- Grab the barbell from the rack with hands a few inches beyond shoulder-width distance apart. Step out from the rack.
- With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
- Lower until your thighs are parallel with the floor.
- Straighten and stand up.
4. Rower – 5 minutes
Mixing up your strength with some cardio helps to keep things interesting, maintain a higher heart rate, and ultimately enhance your workout.
- Use the row machine. Grab the handles and sit down on the bench with your arms extended.
- Bend your elbows and pull the handle towards you until it almost touches your abs.
- Slowly straighten your arms and repeat.
5. Dumbbell Rows – 3 sets of 10 on each side
Great for your back and biceps.
- Bend forward and place your right knee and right arm on the bench for support.
- Hold a dumbbell in your left hand with your palm facing your torso.
- Keep your lower back straight and focus on using your back muscles, pull the dumbbell up to the side of your chest.
- Lower back down to starting position.
6. Dumbbell Lunges – 3 sets of 10 (each leg)
One of my favorites for the glutes, hamstrings, and quads. If the dumbbells add too much resistance, try lunging without them.
- Start in a standing position holding dumbbells in each hand, palms facing in.
- Step forward on one leg and drop your weight straight down, keeping your knee just above the toe.
- Drop until your thigh is parallel to the ground and your opposite knee almost touches the floor.
- Come straight back up.
7. Bike – 5 minutes
We’ll finish things off with a little cool down on the bike. Set it at a comfortable resistance and go at a comfortable pace as you slowly bring your heart rate down.
- Sit on the bike and grab the handle bars.
- Begin pedaling at a comfortable pace.
CONGRATULATIONS! YOU TOTALLY NAILED IT.
Now just keep going. Remember why you started, focus on your goals, and do all you can to make them reality.
Looking for more great gym workouts? Here are a few of my favorites:
Question or comment for Jared? I would love to hear from you. Leave me a comment below or email me at ToneAndTightenFitness{at}gmail.com
Make it happen,
Jared
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