Great workout routines for beginners to do while at the gym.

Great Ab Workout for Beginners

Description: Here's a great beginners workout you can try the includes cardio and one ab exercise. Cardio is included because jogging also works your mid-section.

Beginners Leg Workout

Here's a leg workout routine for beginners. This workout includes 3 exercises you can do at the gym. You should use low weight so you can make sure you are doing the right technique.

 

Beginners Leg Workout

 

 

EXERCISE

SETS

REPS

Leg Press

4

8,8,10,12

Leg Curl

4

8,8,10,12

Dumbbell Lunge

4

8,8,10,12

Beginners Workout for Women

This workout routine for women is a great for beginners. It features cardio and weight lifting routines that will help you reach your goal. It is designed to do 5 days a week with two days off. Three days are all cardio and two days are weightlifting and cardio.  The key to this routine to try to gradually improve your times on the cardio exercises. When working out with the weights, make sure you are doing the right techniques.

Beginners Workout Routine for Women Schedule

 

Day 1

Workout 1

Day 2

Workout 2

Day 3

off 

Day 4

Workout 1

Day 5

Workout 2 

Day 6

off 

Day 7

Workout 2

 

Workout 1 Workout 2

1. Treadmill

Walk/Jog for 15 mins

2. Leg Press

2 sets of 15

3. Leg Curls

2 sets of 15

4. Back Rows

2 sets of 15

5. Back Extensions

2 sets of 15

6. Chest Flyes

2 sets of 15

7. Crunches

2 sets of 15

8. Bike

Ride for 5 minutes

1. Treadmill

Walk/Jog for 15 minutes

2. Upright Bike

Ride for 10 minutes

3. Elliptical

Glide for 10 minutes

4. Crunches

2 sets of 20

 

 

 

 

 

 

 

 

Great Beginners Workout for Men

Below is a great beginners workout routine for men to try while at the gym. This workout will gradually introduce you to cardio and weight lifting exercises.

Beginners Workout for Men

 

1.) CARDIOVASCULAR-TREADMILL

Notes:Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow Jog. Repeat as required.

Time: 10 Minutes

2.) LYING LEG PRESS

Starting Position: 

Position yourself into a reclining leg press machine, with your shoulders and back flat against

Movement:

 

Exhale, bearing the weight on the heels of your feet, straightening your legs. Inhale; slowly return your leg to the starting position.

How many: 2 sets of 20 reps

Rest: 40 seconds between sets

3.) LEG CURLS

Starting Position: 

Position yourself on your stomach with your legs fully extended and knees slightly over the end of the pad. Place your heels under the roller pads and grasp the handles along side the machine to stabilize your upper body.

Movement:

Exhale keeping your hips on the bench and slowly curl your heels to your buttocks. Inhale, slowly returning your heels back to the legs extended, starting position. Repeat as required.

How many:2 sets of 20 reps

Rest: 45 seconds between sets

4.) BACK ROWS

Tips:

Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!

How many: 2 sets of 20 reps

Rest: 35 seconds per set

6.) BENCH PRESS

Tips:

Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close or wide grip, or with DUMBBELLS.

How many: 2 sets of 10 reps

Rest: 1 minutes between sets

7.) CHEST-CRUNCHES

Tips:

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

How many: 3 sets of 25 reps

Rest: 30 seconds between sets