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Get Bigger, Faster, and Stronger with this Beginner Level Workout

Today’s…

workout of the day, we are going to be doing a Beginner Level Workout. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. This is also a great workout if you are new to working out and don’t know what to do for leg day!

Cardio Round 1…

For today’s cardio, we are going to be doing a 10 minute run on the treadmill. This is a great way to get your muscles loosened up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on barbell squat. For this exercise, start light this week and focus on getting down the motion and the form. Once you feel comfortable for the motion of the exercise, you can shift your focus to adding more weight.  
 
After doing squats, there are an additional 5 exercises which you will do 3 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise and remember to focus on form, not weight the first few weeks of starting to lift.
 
After weights, there is a short ab circuit to get a good burn to end the workout.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.

Beginner Level Workout

Beginner Level Workout

Cardio

–              10 minute jog on the treadmill

 

Weights

–              Dumbbell Squat – 3×10

–              Dumbbell walking Lunges – 3×20 steps

–              Split Squats – 3×10 (each leg)

–              Dumbbell Calf Raises – 3×10

–              Bridge Pose Holds – 3×30 seconds

–              Dumbbell straight leg deadlift – 3×10

 

Abs

–              2×30 seconds flutter kicks

–              2×20 seconds boat pose holds

–              2×30 seconds high plank

Dumbbell Squat:

Dumbbell Walking Lunges:

Dumbbell Split Squats:

Calf Raises:

Dumbbell Straight Leg Deadlift:

Flutter Kicks:

Boat Pose Holds:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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