Simple Workout Plan for Beginners

New to working out? Don’t worry, I can soon get you into it and closer to your goals!

Try this simple workout plan two days per week to get started.

It might be a simple workout plan, but it is designed for results!

In the first two weeks perform 1 set of 12-15 repetitions on each exercise.

If your muscles are still getting sore stay with one set. If they aren’t, go to 2 sets per exercise. When you can comfortably perform 2 sets of 15 on an exercise, then increase the resistance to the next weight increment. On Crunches and Twisting Crunches build up to 2 sets of 50 repetitions. In addition to these exercises try to get in at least three days of cardiovascular conditioning with an exercise bike, treadmill, elliptical, etc. On resistance days perform 20 minutes in addition to the exercises. On a non-resistance day, start with 20 minutes and add 5 minutes per week up to 60 minutes.

Sample Home Program Workout Plan Day 1

SQUATS: With feet shoulder width, and toes straight ahead or slightly out, place a bar across the shoulders (behind your head) where it’s comfortable. Keep your abdominals tight and your back arched. Keep your head straight and your eyes looking up to help keep your back arched. Bend your knees making sure they travel forward over the first two toes. Make sure your hips descend at the same rate. Stop just before the lower back starts to round out.

Muscles worked: Quadriceps, Gluteus Maximus, Abdominals, Erectors, Upper/Mid back, Arms, Calves, Adductors / Abductors. Hamstrings

QUAD LIFTS: Sitting on the floor, leaning back so your upper body is supported by your arms. Bend one knee up to relieve pressure on your lower back. Lift your straight leg up until it is even with your bent thigh (~45º) and return. Repeat with the other leg.

Muscles worked: Quadriceps. Hip flexors.

REVERSE PULL-UP: Place a bar or pole between two chairs or so it won’t roll off. Lay on your back between the chairs or on the floor under the bar so your chest lines up with the bar. Grab the bar with an overhand grip slightly wider than shoulder width. Keeping your belly button pulled in and shoulder blades down, pull your chest up to the bar. On the return, stop just before your torso makes contact with the floor. Start with the legs bent and feet underneath the buttocks and straighten the legs out to make it harder.

Muscles worked: Latissimus Dorsi, Rhomboids, Trapezius, Teres Major, Teres Minor, Biceps, Forearms, Upper back.

PUSH-UPS: Begin from the top push-up position with the arms and hips straight and the abs tight. You may begin doing them from the knees for an easier progression. Lower your chest towards the floor, keeping the neck straight, until the shoulders are even with the elbows. If you feel a stretch in the shoulder, don’t go this far. Your forearms should be perpendicular to the floor when you are in the bottom position and keep your elbows out and perpendicular to your body. Return to the top.

Muscles worked: Pectoralis Major, Triceps; Anterior deltoids; Pectoralis Minor, Shoulder Girdle Muscles.

STANDING REVERSE CALF RAISES: Standing on a block with the toes off the end, pointing the toes down towards the floor to get a good stretch on the shin. Then, bring the toes up as far as possible.

Muscles worked: Tibialis Anterior, Anterior Leg Muscles.

CRUNCHES: Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor Curl your shoulders off the floor as far as possible without letting your lower back leave the floor.

Muscles worked: Rectus Abdominis, Obliques.

Sample Home Program Workout Plan Day 2

SIDE LUNGES: From a standing position, step directly out to the side. Keep the stationary leg straight, and rise on the ball of the foot on the leg you’re stepping out with to squat down further. Squat until a stretch is felt on the inside of the stationary leg. Push off as strongly as possible to return to a standing position.

Muscles worked: Hip Abductors, Hip Adductors, Quadriceps, Gluteus Maximus, Hamstrings.

STANDING CALF RAISES: Place the balls of your feet on a block or step. Rise on your toes as far as possible. Then let your heels sink until a stretch is felt on the back of your legs.

Muscles worked: Gastrocnemius, Soleus.

STIFF-ARM PULLOVERS Lying on your back on the floor, your arms extended overhead with whatever weight object you can find held in your hands, extend straight arms up over your chest in an arc.

Muscles worked: Pectoralis Major, Serratus Anterior, Anterior Deltoids, Triceps, Biceps.

STANDING LATERAL RAISE: Start with your palms facing each other in front of your legs. With a slight bend in the elbow, bring the arms directly out to the side, rotating the front of the cans towards the ground. Bring your arms up parallel to the floor.

Muscles worked: Trapezius, Deltoids.

BENCH DIPS: Place your hands on a chair behind your back and place your feet on the floor in front of you. Bend your arms until they are even with your elbows.

Muscles worked: Triceps, Pectoralis Major, Anterior Deltoids.

CURLS: Sitting on a chair or standing, your arms hanging down at your sides and holding soup cans, curl the cans up, keeping your elbows steady. Twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) and pronate on the descent so palms face sides when weights are lowered.

Muscles worked: Biceps, Brachialis, Forearms.

TWISTING CRUNCHES: Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor. Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa.

Muscles worked: Obliques, Rectus Abdominis.

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