Perform 3-4 rounds of this circuit, resting as needed. ( For more workouts that will build muscle and burn fat, check out Metashred Extreme from Men's Health.)ĭirections: Do 8-12 reps of each exercise in the video above. You'll start with split squats, then train your back with bent-over dumbbell rows, then work your glutes and hamstrings with weighted hip thrusts, and finally your arms with alternating overhead presses. And don't expect to do any pushups in this routine, either. Start with your legs, but don't do those glory moves such as deadlifts or heavy squats. What should you do if you're a gym first-timer? Don't walk up to any of the big machines, but instead, go straight to the dumbbells. Garner builds the ultimate introductory workout for first-time gym-goers, presenting you with the critical exercises that you should do and how to do them. Newcomers to the gym know all about pushups and bicep curls and situps, but it's not always easy to figure out what exercise to do first, or how to arrange a workout.Īnd that's the point of this workout from trainer Sean Garner. The gym can be intimidating and daunting, and it's hard to know exactly how to get started. Depending on your lifestyle, finding 45-60 minutes a day to workout can be challenging Remember that you can always break up this time into two 30-minute bouts or even three 20-minute bouts throughout your day.
3 days a week is a great place to start beginner workouts. The hardest part of going to the gym for the first time? Figuring out what to do. 3 Days a Week 4 Week Beginner Gym Workout Female.
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