Getting Started

I’ve realised that I have never posted a workout that can be done by anyone looking for a basic strength program or a workout that can be done if you’re just having one of those days where you can’t be screwed doing anything (it happens to the best of us). This workout is what I give a lot of my beginner clients as it covers the four main movements we do in a gym, then finishes off with a mini circuit for that last little fat burning kick. That doesn’t mean it’s really easy either. You can adjust the weight if you’ve been training for a while and it’ll still put you through your paces.

Here it is:

A1) Goblet Squat 12 Reps

A2) Pushup 12-15 Reps

B1) Split Squat (Also called a stationary lunge) 10 Reps ea Leg

B2) Horizontal Row 10-12 Reps

For these two rounds you would complete both exercises then rest for 30 seconds to 1 minute and repeat for a further 2 sets before moving on to the next. While the exercise seem simple, you add extra weight to them and trust me they will get your heart rate up!

This is what you can do to finish off, complete each exercise for 30 seconds going as hard and as fast as you can, then rest for 30 seconds. Move to the next exercise and repeat, keep going until you complete all four exercises and then go around again for another 2 to 5 sets.

C1) Burpees

C2) Alternating BW Lunge

C3) Jump Squat

C4) Mountain Climber

Pretty simple huh? Simple yes, but very effective. That entire workout will only take you 30 to 40 minutes and it covers your whole body.

What if you can’t do all exercises? EASY! There are always alternatives.

Can’t do weighted goblet squats? Do body weight. Can’t do pushups on your toes? Then raise yourself on an incline (ie have your hands on a bench or rail). Can’t do jump squats? Do normal BW squats. Can’t do burpees or mountain climbers on the ground? Same as the pushups-raise yourself on an incline.

You can make minor adjustments to any program until you are stronger and can perform the original exercise. Don’t use it as an excuse not to train.

If you are not sure about any exercises, please always ask a professional and get them to demonstrate correctly for you.

Try this program out and let me know how you go. You can add me on Facebook here to post how you are going.

Have fun!



About Dion Stewart

Dion Stewart Level 1 Strength & Conditioning Coach-ASCA Cert III/IV in Fitness-Master Trainer Kettlebell Instructor TRX Suspension Trainer Rehab Essentials Certified through Adam Floyd Kickpad Instructor Les Mills RPM Instructor Also a movie freak, tomboy and small time nerd. You can reach her at for further information.

Posted on October 9, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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