New to the gym?

A beginners exercise routine for weight loss and/or general fitness!

This plan depends on you having access to gym equipment. It is designed to help maintain a fit and healthy body. It is not going to make a bodybuilder out of you. It is not for Ireland's elite athlete. This particular plan is more focused on staying fit and healthy, and is ideal if you are new to exercise and either want to get fit or want to lose weight. Including core exercises will help you stay strong and toned around your middle, cardio will help burn fat and weights will help build lean muscle.

Monday

20 mins cross trainer @ level 8+ @ 70-80rpm

30-40 mins Light arm-routine: Bicep curls x 10 & Tricep extensions x 10} x 3. Push ups x 10 & Front arm raises with weight x 10} x 3. Rows x 10 & Shoulder press x 10} x 3.

15-20 mins - Core Session*

10 mins - Stretching

Wednesday

HIIT session:

25 mins - Skip x 150. Split squats x 10. Push ups x 10. Mountain Climbers x 60. Burpees x 10. }x 3 (5 minute break between each of the three sets)

15-20 minutes - Core*

10 minutes - Stretching

Friday

20 mins: stationary bike @ level 8+ @70rpm

30 mins: Goblet Squats x 10 & Calf Raises x 10} x 3. Step-ups x 10/leg }x2.

Weighted Lunges x 10. Glute Bridges x 10 }x3

10 mins: cross-trainer @ level 8+ @ 60rpm.

Sunday

30 minutes : Jog.

If you can't jog for all of the 30 minutes, just try your best. You can walk parts of your route on and off until you are fit enough to jog it all.

*Cores:

20 minute core session.

Most, if not all, of the abdominal exercises I personally use are from Brandon Carter's "Abdominal assault" videos.

You can do your core routine in your bedroom, with a gym mat, and a kettle-bell (though not necessary).

If you have been sitting down for a while before starting your cores, you can always throw on a tune and dance to warm up.

#exercise #cores