Workout of the Month-March

March workout of the month. If you want to workout on your own, give this a shot and let me know how it's going.

If you want to workout on your own this year or just get things started I've put together a series of beginner workouts that you can perform each month. This is a follow up to January which you can see here. February can be seen here. In January I explained more about the background of these workouts and how long you can rest between sets, etc.

Note: Because this program is meant for beginners, movements are simpler and I've tried to keep variation to a lower degree. Exercises are like skills, at the beginning a squat is a squat. If you consistently practice an exercise you will get and stay better at it. If you change an exercise too soon you'll avoid progressing in it. If you were training for a sport or a specific event you would need a more specific program. If you're training for appearance, not as much.

The variation I focused on adding to keep these exercises fresh are a couple swap outs of similar exercises with the same goal in mind. Let the progress drive the changes, if you're still getting better there's no need to make any drastic changes.

The ranges are mainly for someone who just started, you'll likely want to be at the 3 set end more than the 1-2 set end. You might even need to add an extra set at this point for certain exercises, ex. 4 sets of a pulling or leg movement. Do not try to add a set to every exercise, this shouldn't take more than an hour. Maybe by now you've developed some stretches or a warm up you like to do on your own, follow that and then begin your workout.

Workout of The Month: March

General Warm-up:

Walk or Jog for 5-10 minutes

Or any activity of your choice

Specific Warm-up:

Ankle Warm-up drill

3 Way Lunge

T-Spine Rotations

Bird Dog

Body weight Squat

Workout A

Paired Set A: Perform one set of each exercise back to back

  • Back Squat (Barbell): 1-3 sets of 10-12 reps
  • Band Assisted Chin-up (or underhand lat pull down): 3 sets 3-6 reps (or 1-3 sets of 10-12 reps)

Paired Set B: Perform one set of each exercise back to back

  • Hip Thrust (Barbell): 1-3 sets of 10-12 reps
  • Incline Dumbbell Bench Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Step-Downs (Start standing, go down to a heel or toe touch): 1-3 sets of 10-12 reps
  • Rear Delt Fly: 1-2 sets of 10-12 reps
  • Crunch: 1-2 sets of 10-25 reps
  • Back Extension: 1-2 sets of 10-25 reps

Cool-down:

Stretch all of your major muscle groups including your hamstrings, calves, quads, hip flexors, etc with exercises of your choice.

Contact Form

Phone: 1-573-443-1495

Workout B

Paired Set A: Perform one set of each exercise back to back

  • Barbell RDL : 1-3 sets of 10-12 reps
  • Dumbbell Row: 1-3 sets of 10-12 reps

Paired Set B: Perform one set of each exercise back to back

  • Barbell Glute Bridge: 1-3 sets of 10-12 reps
  • Dumbbell Shoulder Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Split Squat (Like reverse lunge but feet don't move): 1-3 sets of 10-12 reps
  • Rear Delt Fly: 1-2 sets of 10-12 reps
  • Side Plank: 1-3 sets of 30 seconds each side
  • Half-kneeling Anti-Rotation: 1-2 sets of 30 seconds each side

Cool-down:

Stretch all of your major muscle groups including your hamstrings, calves, quads, hip flexors, etc with exercises of your choice.

Contact Form

Phone: 1-573-443-1495