A beginner’s workout you can do without feeling self-conscious

Among the top three concerns when starting a new program: feeling like a clueless idiot at the gym. Chances are the person next to you on the flat bench feels the same way, and they are already busy being self-conscious about themselves. So unless you are one of those weird people that wears jeans or flip flops while working out, most people won’t be worrying about what you’re doing.

I decided I was really tired of hearing this excuse for not going to the gym. I can tell you that you ARE WORTHY of going to the gym until I am blue in the face, but really, the first thing you need to do is just get your ass in that door to believe it yourself. (And I’m pretty sure you are already a member, and just haven’t been going, right?) Once you’re there, I understand that you probably want to just do some basic exercises to break the ice, create a new routine and avoid doing anything that your feel draws attention to yourself (ahem, burpees).

SO, that’s where this workout comes into play. This is a beginner’s workout I designed for you that uses 7 basic moves starting from the head and making our way down. Once you finish this workout, know that almost all other exercises are preeeeetty much variations of these moves.

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Shoulder Press, 10 repetitions (aka reps)

Sit on a stability ball or chair, holding a dumbbell in each hand. Keep the dumbbells at shoulder level with your palms facing forward, and then raise both dumbbells up until your arms are almost straight. Pause and return to the starting position.

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Bicep Curl, 10 reps
Hold a dumbbell in each hand. Now with your palms facing up, and resting next to the front of your thigh, bend at your elbow raising the dumbbells until your palm faces your shoulder. Lower down without locking your elbows. Repeat.

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Tricep Dip, 10 reps
Facing away from a bench or step, place hands on it so fingers point towards you. Bend elbows behind you, squeezing them together as you lower downward. Add a weighted plate to your lap to make it harder.

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Squat, 15 reps
With your feet about hip-width apart and your arms out for balance. Squat down as if you are sitting back into chair as low as possible with your weight shifting into your heels. Immediately return to starting position for 1 rep. Holding a pair of dumbbells at your side instead of having your arms extended is optional.

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Lunge, 10 reps each leg
Keep your upper body straight, look straight forward and step out with left leg lowering your hips until both knees are bent at 90º. Your knee should be directly above your ankle. Also make sure the bent knee does not touch the floor. Push back up to the starting position and repeat all reps on the left side, then switch.

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Single-Leg Hamstring Bridge, 10 reps each leg
Lie on your back with your left leg bent and your foot flat on the floor, extend your right leg straight up toward the ceiling. Lift your hips upward so they align with shoulders in a diagonal line. Squeeze your booty at top of the movement then lower back down. Complete all reps on the left side, then switch.

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Plank, hold :30 seconds
With your elbows directly under your shoulders, like a table top, keep your body fully aligned like a wooden board. If this feels too tough, lower your knees to the ground, but keep your booty in line with your body. Please no form that looks like a mangled, dead bug. 🙂

Repeat this entire series of exercises just once more. Take rest as needed in between each exercise, or after the first series is completed!

Now go put those headphones in, turn up the music and get in the zone! I also designed 12 weeks of workouts that are divided into three progressive phases to ease you into training in my latest ebook. Phase one is called Spark, phase two is called Flicker and phase three, the last phase of The IgniteGirls Life protocol, is called Ignite. Each phase is 4 weeks long and incorporates different moves to condition you as an athlete! (And if you click the link below to download your accountability calendar for this month, you can get the discount code because I’m offering 50% off this plan RIGHT NOW!)

xo,
Coach Keri

 

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IgniteGirls® Fitness
posted by Coach Keri

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