Starter Workout / Program 

This portion, including the warmup and stretching, should take roughly 30 minutes (give or take 5 minutes). Below we’ll look at the workout, then break it down. Later we’ll look at how to turn it into a program you can use for several weeks, and then a few words on equipment.

Note: The first time or two you do this workout, your muscles will be acclimating to exercise. They may ache for a day or two following the workout. This is completely normal. In fact, getting the workout in again (keeping the weight light and the reps low) will likely make them feel better by increasing blood flow and thus recovery.

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Workout

Warmup: 5 minute on a bike, rower, or treadmill, or jumping rope 
Stretch: 5 minutes (take a look at a routine here)

3 rounds:
10 air or goblet (holding a dumbbell/kettlebell) squats 
10 inverted rows
10 dumbbell lunges 
10 dumbbell overhead press / push press

Bonus: If you have time left do 10 burpees.

* If you are brand new to working out, do the first 1 or 2 workouts with no weight on the
squats and lunges. Focus on technique. 

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Break It Down

This workout alternates body parts, meaning you work primarily legs, then upper body, then legs, and back to upper body. It is efficient because it rests one set of muscles while the other works. Squats provide a powerful hormone response, lunges help with balance and strengthen leg joints, rows build back and shoulder strength, and the press builds the chest, shoulder, and core.

WARMUP / STRETCH

Always make sure to warm up and stretch. This helps prepare your body for the exercise, and helps to prevent injury. The flexibility routine linked to here will open up joints and stretch muscles and ligaments, preparing the body for the effort that comes later. The video shows 10 reps but you can safely reduce to 5 reps for a 5 minute stretch. *If you are feeling extra tight, do the full 8-10 reps. Listen to your body.

3 ROUNDS

This means that you will perform the movements listed straight through 3 times. There is no rest listed; you will rest only when you naturally have to. This can be between sets or even in the middle of a set later in the workout.

AIR SQUATS OR GOBLET SQUATS

Squats activate the muscles in the legs, some of the largest in the body. Muscle activation is directly correlated with increases in testosterone and growth hormone, which means better recovery and more strength (not to mention a host of aging-related benefits).

Start with air squats to get the technique, don’t skimp on depth (meaning make sure to drop so your quads are parallel to the floor), and hold on to something if necessary to maintain balance at the bottom. When you are comfortable with those air squats (through the full range of movement), start adding weight with dumbbells or a kettlebell.

INVERTED ROWS

Inverted rows are a great way to work the shoulders and back (an often-missed body part) and prepare for pull-ups later. The inverted row can be done with a bar or with straps like the TRX system. This bodyweight move depends on the angle of your body. A higher angle (closer to standing) will be easier, while a lower angle (closer to the floor) will force you to pull more of your body’s weight and be more challenging.

Two keys to this move:
1. The shoulders should be “activated” throughout the movement. This means when you get into position, draw your shoulders back and “down” (towards your lower back). Keep them in this position throughout the exercise. It is easy to let the shoulders come forward when your arms are fully extended, but this will put unneeded strain on the shoulder. Protect your shoulder by keeping them back and tight.
2. Keep your body stiff and as straight as possible through the movement. Your torso should be working throughout this exercise to keep your body stiff.

DUMBBELL LUNGES
Lunges are a unilateral move (meaning “one side”), which help work on things like balance and strengthen small muscles throughout your legs that we want to strengthen so we can do other movements later. You can do these stepping back, stepping forward, or moving across a floor.

Note: The video linked to above shows stationary lunges. If necessary, start with these, then move to stepping (step back into a standing position each time) or walking (perform the lunge as a large step and move forward each time) lunge, and finally move to lunges with dumbbells. Remember – use the first workout or two to get a feel for the exercises, but then challenge yourself!

OVERHEAD / PUSH PRESS
This is pressing a barbell or dumbbells overhead from a standing position. The idea here is to work your upper body in a way opposite to the rows early; the rows are a pulling motion and this is a pushing motion. You will work a variety of muscles including small muscles in your shoulder, and the standing press will force you to use your core to stabilize.

Make sure to keep the pelvis and the spine neutral – a common mistake is to arch the back while trying to press the weight overhead. If this happens to you and you can’t seem to correct it, reduce the weight until you can perform the movement with a neutral spine.

If you want a little extra core work, on your last set lock out your arms at the top and hold the position for a count of 5-10. You’ll feel your stabilizing muscles burning.

Note: The overhead press above shows bent arms at the top. Press as far as you can without shrugging your shoulders; for most people this should mean full extension.

EXTRA WORK: BURPEES
This test of fitness (as originally created by physiologist Royal H. Burpee) is an excellent full-body move to get the heart rate up and therefore a great “Finisher”. If you have time, add these in. If you are out of time or just need to get going, you’ve already got your main work done. This will also introduce you to the concept of one workout with multiple segments.

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How Do I Turn This Into A Program?

A workout program or plan differs from an individual workout in that the program puts together several different workouts over time to achieve a specific result. The purpose of this workout and program is to get the body acclimated to exercise and strengthen specific body parts in preparation for more advanced work later.

Try to do this three days a week. If you happen to be focusing more on cardio do this on the (probably 2) non-cardio days. Use the same exercises on the other two days but change the reps:

• “A” Day: On the base day you are doing 10 reps of each exercise for 10 reps.
• “B” Day: Do 15 reps of each exercise for 2 rounds (using slightly less weight)
• “C” Day: Do 6 reps of each exercise for 5 rounds (using slightly more weight)
• Increase the weight you are using when, on your “A” day, you feel that you could comfortably do 12 or more each round.

You can use this program for about 6-12 weeks. When you’ve done this consistently for that long you’ll have built a base and will be ready to move on to more advanced workouts and programs.

A few tips for this workout:

1. Do the lunges and squats with no weight the first week. This will give your body some time to break in.
2. When doing the inverted row, keep the shoulders “activated” through the entire movement. This means when you get into position, pull the shoulders back and down. Keep them in that position while you row; do not let your shoulders relax and move forward.
3. For the overhead or push press, keep your spine neutral and tighten your abs and back at the top.
4. For the overhead press start off your first set without using your legs to push. Add leg movement as you get tired to get the weight up. This means you will start with an overhead press with no leg movement and end with a push press where you use your legs to drive the weight up.

Example:

A Day		B Day		C Day
3 rounds 10 reps each		2 Rounds 15 Reps Each		5 Rounds 6 Reps Each
goblet squats – 25 lbs		15 lbs		35 lbs
inverted rows – medium incline		High incline		Low incline
dumbbell lunges – 20 lb dumbbells		10 lb dumbbells		30 lb dumbbells
overhead press – 25 lb dumbbells		15 lb dumbbells		30 lb dumbbells

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Equipment

Most of these exercises can be performed with little or no equipment. Straps for inverted rows can be found for $20-$30, and can be mounted to the ceiling or even attached to doors with special door attachments. In a pinch, or if doing a park workout, inverted rows can be done using a swing, crossbeams to certain structures, benches, etc. Disclaimer: performing exercises on equipment not meant for it is not generally a good idea and may cause damage to yourself or the equipment. If you are working out creatively, be especially careful.

If you don’t have weights, aren’t ready to invest in a gym membership, or just want to get started, a gallon of water weighs a little over 8 pounds. For many this is a great and cheap start for adding weight to the lunge, squat, or overhead press. Just be aware that you will need more weight before long; this will only get you started.

Final Word

I hope this gives you something to start with and isn’t too overwhelming. Master these four moves, be patient, stay consistent, and before long you’ll be feeling better and ready to move on to another step in your fitness journey.