Beginners Full Body Workout
I like to think I know my way around a gym, particularly when it comes to the free weights. It has taken time though and as we are into a new year a lot of people have made the decision to get fit tone up and lose weight. Joining a gym is normally the first step to achieving these goals for most people. However, it can all seem a little bit daunting especially when you are a few weeks in and memories of your Gym Induction are now rather fuzzy! That’s when the motivation starts to wane and the gym visits can be in danger of becoming a thing of the past.
So I had a dig through my old workouts and happened upon my very first gym programme that got me properly back into exercise. At the time I did book some sessions with a Personal Trainer. Not only did he help me with my technique but helped me gain the confidence to use the Gym Equipment and what to use in order to reach my own fitness goals. OK Personal Trainers don’t come cheap but what I learnt was worth every penny! So this is my very first programme, a full body workout that is not too complicated but still gives you a decent workout. I occasionally use it now just add weights to some of the exercises and maybe add an extra set; it does the job!
So if you need some inspiration here’s my very first beginner’s full body workout:
I’ve added links if you are unsure of some of the exercises.
I am not a personal trainer or medical professional.
All the views expressed are my own. I am an experienced runner and train regularly at the Gym. All of my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.
Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.
How to establish a morning Gym routine – check out the tips and tricks in this Infographic
There are many benefits to exercising first thing it the morning; you feel more energised for the rest of the day, it kick-starts your metabolism, you get more out of your day plus many more benefits.
I used to workout only in the evening. I thought I didn’t have time to incorporate it anywhere else in the day. More often than not I found that my workouts in the evenings tended to be more rushed and I had to deal with everyone else that simply didn’t have the time to workout in the morning. I felt I didn’t have the focus especially if others were queuing for the same piece of equipment; not a great experience. That’s if I made it to the Gym, if I didn’t then I’d have the guilt of not going which for me made it hard to go back if I missed a few sessions.
It wasn’t until I had a couple of busy weeks where it was impossible to get to the gym in the evenings that I gave switching to a morning workout a go. It was hard getting up those first few mornings but once I got into the swing of things I began to enjoy it. I felt I could focus more, there were no queues for certain equipment, I had no guilt trip about not making it in the evenings but most of all I got a huge sense of achievement for having worked out first thing; it give me more motivation to find the time to exercise in the morning.
I’ve put together this Infographic for those who are thinking of switching to early morning gym visits and perhaps feel there are too many barriers in their way to doing this. These are the tricks I used to get me out of bed, into my gym gear and out if the door! It won’t happen overnight but once it becomes part of your routine you’ll wonder why you never worked out in the morning before.
Gym Etiquette Do’s and Don’ts
In addition to my recent post about Gym Etiquette, I’ve put together this useful Infographic. I warn you this is my first attempt at designing an Infographic so it’s probably far from perfect! However, I’ve enjoyed the whole creative process involved and hope it proves informative.
These Gym Etiquette Do’s and Don’ts have been put together to help the newbie Gym member to not make the mistake of falling foul of the unwritten rules that no one tells you when you sign-up. Avoid being labelled as ‘the one’ who, for example, doesn’t wipe down equipment once finished with or rocks up late for a class! Most of the time it’s really just about being polite and considerate to the others around you but there are some rules you may not be aware of. Read this Infographic to make sure you are aware of all the unwritten rules!
Are there are unwritten rules at your gym that you have fallen foul of?
I’d love to hear from you!
My tips to keep you motivated to go to the Gym
It’s the start of a new year and this is a popular time for people deciding to join a gym. Some of you have decided to do something about your fitness, tone-up or maybe lose some weight and what better place to do this than your local gym. I applaud anyone that wants to lead a healthier more active life and what better way to start then joining a gym; you’ve made a conscious decision to do something about it.
So you’ve had your induction at the gym, probably been a few times, maybe had a programme written for you. Motivation can start to diminish for all sorts of reasons especially as it can take a few weeks for gym visits becoming a habit and part of your normal weekly routine. You might not be seeing any results, work is busy so you are struggling to get there, the weather is awful and your warm cosy living room is more appealing than an exercise class or a cardio session on the treadmill. To be honest I go through times when my motivation for going to the gym starts to diminish and visits in the week start to be less frequent but there are various tips and tactics I use to get back into it and I’ve listed them in this blog.
Six months on ….
From initially taking up running I’d got into a routine and getting out and pounding the pavements a habit. However, I was also starting to find running a 5km fairly easy going despite mixing up routes and trying to improve on my time. Then it started to happen; the prospect of putting my trainers on and getting out for a run rather uninspiring. I suppose it was a case of now needing something else to motivate me to maintain my fitness.
Old habits can easily start creeping back
As I could have predicted my motivation to keep fit started to wane. 3 runs a week became two then sometimes one or none a week. I was in danger of undoing all the hard work I’d done and forgetting the goals I’d been so proud of achieving. Sitting on that sofa watching Coronation Street instead of getting out there was starting to become more appealing and the norm. An old habit was starting to re-immerge.
So what next?
Maybe it was time to hit the gym? Read more
My tips for the Beginner Runner
A couple of people I know have recently got into running, it’s randomly been brought up in conversation (always in the pub) and we’ve always got onto the subject of my own running experiences. This got me thinking about what worked for me and what kept me motivated when I was a beginner runner.
The following list of tips was going to be a top 10 of running tips for the beginner but I found it hard to short-list. These tips are what I found (in reflection) to work for me. I might add I’ve missed out the one about acid reflux and bananas as that’s just me! But if you’re the same Rennie is the answer (apologies there was no real need to share that nugget). Enjoy!