When I sit down with a prospective client, I ask her what her goals are.
And of course, I hear some pretty common answers:
“I want to lose weight.”
“I’m going to the Bahamas in 6 weeks and I have to wear a bikini and I don’t like the way I look in it now.”
“I really want to be able to do a pull up!”
The one I’d like to address today is “I don’t know what to do. I’m not sure if the exercises I’m doing are bringing me closer to my goals. So, not knowing if what I’m doing is even helping me tone my arms or help me lose weight detracts from my motivation. I’m just kind of going through the motions.”
I hear this one ALL the time, and today I’m going to give the simplest freaking workout program ever to get you started.
Cuz simple wins, every time.
Most inexperienced lifters will go into the gym and do one of the following:
- wander around aimlessly and go to machines that are unoccupied
- do the latest workout they saw in Shape with 3 lb. weights
- just stay on the cardio machines because they are intimidated by the guys in the weight area
Oh, this is so unfortunate. I HATE the fact that a lot of women just avoid lifting weights because they are intimidated.
I HATE it because I understand a sound resistance training program is the most important part of reshaping and redefining the human body. Cardio burns calories, but not much more. It should be SUPPLEMENTAL to weight training, not in place of it.
Anyways, you don’t need variety to get results, far from it. Especially beginners.
You ready for this?
Workout A – 3 sets, 10-12 reps, 30-60 seconds rest between moves
- Push Up
- Goblet Squat
- TRX/Suspension strap row
Workout B – 3 sets, 10-12 reps, 30-60 seconds rest between moves
Alternate between Workout A and B 3 days/week. So your schedule might look like this:
Monday – Workout A
Wednesday – Workout B
Friday – Workout A
Monday – Workout B
Wednesday – Workout A
Friday – Workout B
Rinse, repeat for 8 weeks. That’s it.
Start with light to moderate weights and focus on form. Once you can do 3 sets of 12 on any particular exercise, increase the weight for the next workout.
You’re going to hit your entire body every workout, and you’re going to get good at the basics. And…you’re going to get stronger, and feel and see changes.
Maybe not week 1 or 2, but definitely after 4 weeks.
Meat and potatoes as they say. What’s simple get’s done, and doing the workout is the most important part.
Start slow with these workouts, and build up from there.
Any questions, feel free to leave a comment or email me :).