Design Your Own Workout
As a beginner at the gym, the hardest part about getting in shape is figuring out where to start. Workout out with a personal trainer, even just a few times can help you feel comfortable in the gym, building your confidence with the machines and knowing which exercises work which body parts. A personal trainer like Craig Chapin can help you learn to design your own workout. (Remember, Craig offers your first session for free)
Here’s a sample workout from one of his training sessions at Powerhouse Gym in downtown Tampa:
Workout 1: Backwards lunge with Barbell and shoulder press
- Start out holding a curved barbell with 30 lb weights with your hands facing forward. Take a long step backwards into a lunge with your left leg. Repeat with your right leg. As you return back to your start position, press the bar up over your head. Return to start position. This is one rep.
Workout 2: Lateral Pull-Down
- Facing the exercise equipment, place your hands wider than shoulder-width apart on the lateral pull down bar with your hands facing away from your body. Pull down to your chin, keeping your back tight.
Workout 3: Jumps with TRX
- Holding onto a set of TRX suspension cords for balance, start with your feet shoulder-width apart and bend your knees into a squat. Jump up high, exploding off of your two feet. As your feet touch back down, bend your knees back into a squat. Repeat.
Workout 4: Ab & Leg Lift
- Lying down on a slanted bench, facing the ceiling, grip your hands on a handle above your head. Keeping your legs together, lift your legs about four feet off the ground and then back towards the ground. Keep the motion slow to engage your core.
Workout 5: Barbell and side lunge
- Start out with the barbell resting on your shoulders, keeping the bar below the base of your neck. Take a wide step left into a lunge, keeping your right leg straight, then return to the start position. Do this 12 times, then switch legs.
Workout 6: Step Up onto bench
- Holding 10 lb. dumbbells in your hands, let your arms hang at your sides. Place your right foot on a bench or box and then step both feet up onto the bench, using your right leg to lift, limiting the force you use with your left leg. Step up 12 times using your right leg, then repeat with your left leg.
Workout 7: Tricep Push Down
- Facing the exercise machine, keep your feet shoulder width apart, face a high pulley machine with an attached bar at shoulder height and hold it with your palms facing the ground. Lower the bar by extending your arms down as far as possible, then return the bar to shoulder-level.
Workout 8: TRX Row and Press with Kettle Bell
- Start with your feet shoulder-width apart and lean back on your heels while holding the TRX Suspension cord with your left arm and hold a kettle ball in your right hand. With your left hand, pull yourself forward in a rowing motion. At the same time, press your right hand, holding the kettle bell, straight up over your head. Return to the start position and repeat 11 more times, then switch hands.