Workout of the Month-January

If you want to workout on your own this new year, start up on this program

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. I will cover some things you need to know at the beginning of this, you can skip down to see the workout.

There are two common places for beginners to start when beginning a new program. Either Endurance based sets (13+ reps) or Hypertrophy (6-12 reps). I prefer to start off in the hypertrophy ranges on the higher side. Here's a quick note about the 4 different kinds of strength training goals just to give you the information:

  • Hypertrophy is muscular growth-also a good time to gain or lose weight, 6-12 reps
  • Strength (low-speed strength)-moving the heaviest weight possible for 1-6 reps
  • Power (high-speed strength)- moving a weight that is heavy or light at a high speed for 1-6 reps 
  • Muscular Endurance-moving a weight repetitively without breaking down for more than 13 reps, typically prescribed as 10-15 or as many as 10-25.

Before beginning there are a few important things to note:

  • These workouts are for beginners-A beginner is someone currently working out 0-3 times a week
  • These are twice a week workouts, yes you could do more than that but this is a nice start.
  • A beginner typically performs 1-3 sets of each exercise.
  • You know a weight is heavy enough if you can perform maybe 2 or 3 additional reps but no more. If you cannot perform all of the reps than the weight is too heavy.

Some important rules to follow on rest:

  • For hypertrophy- rest 30-90 seconds between sets.
  • For Strength- rest 2-5 minutes between sets.
  • For Power- rest 2-5 minutes between sets
  • For Endurance- rest less than 30 seconds between sets

If you're unsure how long you need to rest, look at the number of reps in a set. Even if you were working on "strength" one workout, if you had an exercise later in your workout that called for 8-10 reps, you would rest for the hypertrophy recommendation or 30-90 seconds.

Take at least 1 day between workouts but, no more than 3. Since this is only twice a week you can perform this M/Th or Tu/Fr.

Contact Form

Phone: 1-573-443-1495

Workout of The Month: January

a sprinting icon in green tights

General Warm-up:

Walk or Jog for 5-10 minutes

Or any activity of your choice

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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

  • Goblet Squat: 1-3 sets of 10-12 reps
  • Lat Pull-down: 1-3 sets of 10-12 reps

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

  • Single Leg Hip Thrust: 1-3 sets of 10-12 reps
  • Dumbbell Bench Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Step-Ups: 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.

Workout B

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

  • Dumbbell 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

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

Accessory Exercises:

  • Reverse Lunge: 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