How To Workout Safely If You Are New To Fitness

Ultimately, staying fit is good for you, your body needs fitness to stay in shape. However, even making these kinds of healthy choices come with safety concerns. It is possible to work out in a way that puts your health at risk, and it is essential to be mindful of that. 

The good news is that staying healthy while you workout is actually much easier than you would think, it is just a case of knowing how to keep yourself safe. For everything that you need to know, have a read of these tips!

Use Equipment Safely 

One thing during a workout out that can cause harm when not done properly is the use of equipment. Gym equipment usually is only dangerous when it is used in the wrong way, such as lifting weights incorrectly or trying to push yourself too hard on the treadmill. So you need to make sure that you know your limits and also understand the best techniques for the exercises you are trying. 

The other time equipment can be hazardous is if it is not set up correctly or is faulty, as this can lead to serious injury, so it is best to make sure you check your equipment and check that all weights and clips are in place correctly to prevent any equipment failure and potential injuries. You wouldn't try to install something you aren't qualified to like Hydro Solar equipment when you could have an expert at the company handle the installation. The same is true for fitness equipment like treadmills and ellipticals. 

Know Your Limits 

Another risk during working out is your own health, which is why making sure you know your limits on machines and how long you can work out for is crucial. If you have medication that you need to take when working out, such as an inhaler, always ensure it is on hand, in case you need to use it. 

An important thing to keep an eye on during exercise is your heart rate, because this is a key indicator of how your body is coping with your workout. If you are working too hard, your heart rate will tell you. Of course, when you are working out, your heart is going to beat faster and harder than usual, and that is normal, but it is about knowing when it becomes unusual. You can measure your heart rate via a fitness watch or via the machines you are using to workout on. 

A great hack for heart rate measuring is seeing what category it would fall into on an intensity chart, which can be found on most sites or work out apps on the phone. You can also use websites like Fitness Exact to learn more about this. Remember, if you feel that your heart rate is going up too quick or that it is high when doing low intensity then you should definitely discuss it with your doctor to make sure there are no underlying issues and modify your workout accordingly. 

Be Smart About What You Wear 

When it comes to working out, you need to make sure you are dressed for the task at hand. This may sound odd, and you might not think it would directly impact safety, but what you wear actually can, such as wearing the wrong footwear or not tying your hair back if it is long. Footwear can have an impact because if you have the wrong footwear on you won't necessarily get the correct support for your feet which can lead to an injury. The key is knowing what is and what isn’t appropriate to dress in at the gym - or for any workout - so that you can ensure that you are exercising in the safest way possible. 

Also make sure you are dressed appropriately for the weather and other conditions. If you are working out in the sand and surf, you will need to dress lighter than you would in Alaska. Keep that in mind if you decide to stage your home with Rental City and sell it to move to a hot or cold location. 

Conclusion

There you have it, everything that you need to know about working out safely in a variety of environments. Work hard and stay safe frugal fitness friends!

I hope you enjoyed this blog post about how to workout safely and effectively on a restricted budget.

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5 Helpful Tips to Finding the Perfect Gym

Around 45 million American adults have a gym membership. Learning certain tips will make the gym selection process go much smoother for you. 

A huge 80 percent of Americans who have a gym membership don't use it. Many times, these inactive memberships occur when people choose the wrong gym. 

The right gym will motivate you to work out more. You'll look forward to going to the gym more instead of hesitating about it. 

Here are five brilliant gym-finding tips: 

1. Stay Local 

Choose a gym that's located within 15 minutes of your residence. Even people with the best intentions and motivation struggle more with going to the gym when it's further away. 

Better yet, use Google Maps to locate all of the fitness centers within a five-mile radius. This gives you the most local options, but then, you must narrow them down based on the following: 

2. Must-Have Features 

Knowing how to find a gym means listing crucial features in advance. Which special features are you looking for? For instance, if you do water exercises, you'll need to find a gym with a pool. 

Always research a gym's features before committing to a contract. One gym's contract might be cheaper, but there's a good chance it doesn't offer as many special features as other gyms. 

If lifting weights is important to your regimen, visit the weight section before signing up. It'll give you a better idea of how well-stocked their weight-lifting area is. It'll also clue you in on the following: 

3. Assess Gym Cleanliness 

A clean gym is a happy gym. Also, since the COVID-19 pandemic outbreak, finding a gym that values cleanliness is more important than ever. 

Visiting the gym gives you insight into how clean it is. Even better, go during the hours you would normally attend/be working out. That way, you'll see how sanitary the gym actually is. 

The best gyms hire a professional gym cleaning company to keep the establishment sanitary. Feel free to learn more about what quality gym-cleaning services look like in our Frugal Fitness section. 

4. Read Reviews 

One of the best tips for finding a gym is simple: read the reviews! This includes good reviews and bad reviews. All it takes is downloading Yelp and doing your homework from there. 

Always pay careful attention to bad reviews. When multiple bad reviews reflect the same experience, they're revealing a concerning pattern. Acknowledging them could save you from a bad gym experience. But also take individual reviews with a grain of salt.

While you're reading reviews, look out for insights regarding the following tip: 

5. Pay Attention to the Culture 

Be on the lookout for complaints about a toxic gym culture or environment on Yelp and social media. There's no point in going to a gym that's going to make you feel bad about yourself. 

Certain gyms are more friendly and welcoming than others. Some gyms cater to serious athletes and bodybuilders while others are popular with more casual gym-goers. 

Get Strong and Healthy at the Gym 

Americans acquire 12 percent of new gym memberships during January. Nonetheless, any time is a good time to join your ideal gym. 

Half of all gym-goers keep attending because they prefer the location. It's even more of a reason to check your local area for affordable gyms. 

Strengthen your body and mind—read our frugal fitness articles. It'll benefit your workout routine big time.

3 Effective Ways That Going To The Gym Can Help Lose Weight

Going to the gym may not always be the first thing that comes to mind when you're planning to lose weight, but it's high time to change this mindset. 

Weight training may not always mean weight loss, but your gym sessions are sure to help you eliminate a significant amount of fat and calories. Think about this; weight lifting will help you lose by up to 266 calories. When you run on a treadmill at 6 mph, you lose up to 888 calories. Combine these with low-impact aerobics and you will lose up to 488 calories more. 

Since you can do all these in a gym and within one session, you're sure to see changes in your weight, health, and fitness. 

It also helps that you have access to a trainer in a gym, someone to guide you with your workout routine or to show you the ropes if you are a beginner. 

Why Do You Effectively Lose Weight When You Go To The gym? 

Gyms Sessions Help Increase Oxidative Capacity 

It seems that weight training is a far cry from being synonymous with weight loss. However, science proves that regular gym sessions and resistance training can increase oxidative capacity. 

In simple terms, oxidative capacity is your body's ability to use oxygen. The importance of this and weight loss is paramount. 

As Jimmi Caan, Temple Gym owner explains, "to burn fat and lose weight your body must have ample muscle mass, body fat is burnt within your muscles and therefore lifting weights increases oxidative capacity and your ability to burn fat. If you want to lose weight, gym sessions are a must." 

Mr Caan went on to explain “our team of certified personal trainers have devised workouts comprised of giant sets, whereby we get the trainee to switch from one exercise to another without resting. You might do 3-4 exercises this way which counts as one big set. As you can imagine, we use a lesser amount of weight for this because it requires so much oxygen. Alternatively we have our heavy duty style training plans, such as Dorian Yates’s back workout, but we gear the giant sets more toward oxidative capacity for increasing fat burning”. 

If you engage in endurance training, your muscle's oxidative capacity also increases. This results in more oxygen used. The same is true with maximal exercise. 

Gyms Are Full Of Cardiovascular Equipment 

According to NASM-certified personal trainer Lauren Kanski, cardio not only benefits the heart and its cardiovascular components but also "strengthens the respiratory and muscular systems." This is why cardio workout must be done 3 to 4 times a week for half an hour to one. 

At the gym, there are many pieces of equipment that accommodate different forms of cardio exercises. Use the right one and you will lose weight. 

For optimum results, take advantage of the following cardio equipment: 

1. Treadmill 

Found in almost every gym, the treadmill allows your body to move the way it is meant to. 

It is also effective, despite it being easy to use. Take your workout to the next level by adjusting the speed or grade and the angle. 

Among cardio gym equipment, the treadmill is proven to have the highest rate of energy expenditure. Walking and running on it results in an expenditure that is 40% then when you cycle. 

2. Rowing Machine 

It exercises your whole body using a big range of motion. Just 10 minutes of intervals on a rowing machine can burn major calories, but only if you follow proper techniques. Thus, the need for a trainer. 

3. Air Bike 

Unlike other bikes, this equipment keeps your core engaged, while keeping the demand on your joints low-impact. It connects your entire body and helps with posture as it works on your upper and middle back muscles. If you want to test your heart capacity and burn more calories at the same time, get on an air bike. 

4. Indoor Bike 

Designed for endurance training, use this to build up your stamina. If you have low resistance, you should pedal faster for 30 minutes or 10 miles. If you have high resistance, do the opposite. 

5. StepMill 

This is sure to get your heart pumping whether you're a beginner or a pro. Just adjust the settings to make it more challenging. It will work your calves, core, glutes, hamstrings, and quads. Beginners are recommended to start with 50 floors and then add 20 with every workout session until you reach 110 floors. 

Regular Gym Sessions Help Build Will-Power 

Scientists are not 100% certain as to why a good workout has a similar impact on the brain as meditation, particularly the prefrontal cortex. But they discovered that regular workout can boost willpower and make the brain more resilient to stress. 

A two-month study participated by non-exercisers also revealed that participants showed increased ability to persevere and resistant temptations with regular exercise. 

The study provided participants with a free gym membership and asked them to work out once per week for the first month and thrice for the second. Moreover, they developed other positive habits--less procrastination, reduced smoking, reduced intake of alcohol and caffeine, and saved more money. 

But then, you ask, don't I need the willpower to start going to the gym? 

Well, if you think about the many benefits you gain from your efforts, you would want to put on your workout clothes. Exercise helps with both glucose control and heart rate, two body mechanisms linked to self-control. All you need is just 30 minutes to jumpstart a healthy and fit existence. 

As for staying motivated, your trainer will help you with this. They will hold you accountable and encourage you to pursue your goals. If you work out in a small gym with a big community, you'd be motivated to keep coming back too. 

More Than Just Weight Loss 

In addition to losing weight, going to the gym also... 

• Helps control and maintain your weight. This means if you drop those pounds after regular gym visits, you must not stop your regimen. Switch to routines designed to control your weight. For instance, do strength training twice a week, dance in other days, and spend the rest for active recovery. 

• Reduces your risk of heart disease. As previously mentioned, cardio workout is good for your heart and improves circulation, increasing your body's oxygen levels in the process. It also lowers levels of blood pressure and triglyceride. 

• Increases your lifespan. Your risk of dying early is reduced with regular physical activity, according to a study. Given how exercise lowers the risk of heart problems, diabetes, obesity, and other diseases, you'll definitely live longer if you make gym visits a part of your routine and lifestyle. 

On that note, take advantage of every opportunity to hit the gym.

Are You Wasting Your Gym Time?

It takes a lot of effort to go to the gym, especially when you have so many other things to do. When you’re there, the best thing to do is utilize your time effectively so that you aren’t wasting it when you do manage to go. There are so many mistakes that people make in the gym that takes away from time doing a work out and if you stop these bad habits, you can be ripped and trim instead of wasting your time and taking longer to hit your workout goals.

Socializing 

It’s nice to go to the gym with a buddy, but if you’re spending your time catching up on the gossip and not on the weights, you’re not going to get anywhere. Unless you’re wanting to naturally increase your male hormone or the best foods to get into your system to up your protein, try and rein it in. You’re all there for a reason: an effective workout. And talking isn’t going to get you there! 

Slowing Down

There’s a lot of merit in going for a walk on the treadmill. The problem lies where you are on the treadmill having a stroll and reading a magazine. You’re paying for a gym membership so that you can stay as healthy as possible, and going slowly isn’t always going to do that for you. Push yourself and get your sweat on so that you are using your gym time properly. 

Forgetting Your Plan

If you have paid for and spent time with a personal trainer, you’re going to regret leaving your training plan at home. Put your plan on your phone - which you are more likely to carry with you - and never forget your weight plan again! 

Resting Time 

Taking breaks between workout sets is smart, but if you’re taking more breaks than you are working out, you may as well save your money and go home. There is nothing wrong with taking a break at the gym to catch your breath, but you’re going to do yourself a disservice if you aren’t keeping yourself going. It is only one hour depending on your fitness goals. Just one hour to train your body and trim it down at the same time. 

Worrying About Looks

You don’t need to worry whether your frugal workout clothes look baggy or your hair is a mess. It doesn’t matter what you look like and you shouldn't be concerned with how your Instagram gym selfies are going to turn out. You’re there to train and this means a vest, leggings and if you’re a woman, a sports bra is enough. Tie back long hair - no need for fancy styles - enough to get it out of your face and off your neck and you’re set. Don’t idle in the locker room if you can avoid it. 

Conclusion

The only person that you are going to sabotage by wasting your time in the gym is you. You started up going for yourself, so don’t let yourself down now. Put the smartphone down and get to work. Make your gym time something to be proud of and you will be ripped and shredded in no time at all.

I hope you enjoyed this article about how to avoid wasting your time at the gym and enhance your workouts to boost your performance.

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3 Sustainable Health Habits For The Gym Environment

While the gym is a place you attend in order to sustain and develop your health, it is important to realize that maintaining your health in this environment is essential in itself. A gym can be a dangerous place if you are not careful. Sure, there are many practical safety processes in place to prevent issues from happening, but it might be that twisting your ankle on the treadmill or lacking a spotter for your bench press efforts can all contribute to a climate of difficulty, and this can open you up to the chance of injury or worse. 

For this reason, it is essential to bring a number of sustainable health habits to your gym environment. These can help you develop in the best way possible. Luckily, they are to be found in this list: 

Correct Equipment 

You always need to bring the correct fitness equipment with you. Without this, you will be failing from the first moment you enter the gym environment. Your safety is compromised if you do not equip yourself correctly. How so might you ask? Well, first of all, you need something to continually hydrate yourself. You need a lock for your locker. But those are simple requirements, and you are an intelligent person. 

However, without fitting shoes, your feet will hurt on the treadmill and will lead to injury. Without a lifting belt, a high level squat may not be met with the correct spinal support. Without chalk, lifting a barbell from the floor can slip out of your sweaty hands. Without a notebook or app to measure your progress, you will find your mind a leaky vessel for the day of progress you engage in. 

Motivation 

Coming into the gym with your A-game may not be possible every day, but it can certainly pay to come in with a good attitude, even when feeling lethargic. Remember, a good attitude is not necessarily a good mood. They can be separated, and if you do not enter the gym environment each time with a healthy sense of willingness, you will find it difficult to make positive progress - and you will be more likely to give up. You find this by remembering why you are there, seeking pride in your past achievements, or using name brand pre workout supplements. 

Correct Form 

If you do not learn the correct form for the exercise you work with, you will often find yourself lacking something major, and open yourself up to many health issues. You NEED to learn the correct form for each lift you do, or each cardio workout you do. This can help you not only become more effective in your output but allow the exercise to generally feel much better while performing it. If you are unsure of your form, read, read and read some more into it, and try to adjust yourself. Ask for help if needs be from a professional in the gym environment. Also, attempt to try to gain a sense of your neuromuscular being, as making small adjustments should not be decided in the mirror but through a keen sense of what your body is doing at any time. 

With these tips, sustainable health in the gym environment is much more likely than without.

I hope you enjoyed this article about sustainable health habits for the gym while on a frugal budget.

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Free Gym Upper Back & Rear Deltoid Workout Version 2

Upper back and rear shoulder training is important to achieving that balanced but strong physique, good posture for injury prevention, maintaining healthy shoulders, burning calories, and increasing metabolism. Effective and challenging upper back and rear deltoid workouts are sometimes a little challenging to do at your home gym with minimal equipment. It usually requires a large number of dumbbells or barbells, cables or resistance bands, and a door frame pullup bar most likely. Sometimes when you want to train heavy or just pump some variety into your workouts, a bare bones gym or affordable health club is the way to go. Here is an outline of the upper back and rear delt workout that I've been utilizing on a weekly basis at my local gym when I'm not working out at home.

First Read Version 1 Of This Workout!

Please note that I do stiff-legged deadlifts (another great upper back builder) at my gym with my leg workouts and not upper back workouts like some others. I do this because of my injury history which limits how much lower back and grip endurance I have on any given workout day. 

x = 1 Set Of 12-15 Reps Of The Exercise

Warmup:
1x Wide Lat Pulldown Machine Light Weight
1x Cable Wide Straight Arm Pulldowns Light Weight
1x Machine Reverse Flies Light Weight
1x Light Chest Press Machine

Main Workout:
4x Wide Lat Pulldown Machine
4x Cable Row Machine
4x Machine Reverse Flyes
4x Cable Wide Straight Arm Pulldowns
4x Resistance Band or Light Dumbbell External Rotations

Burnout:
1x Plank Side Hold 30 Seconds Each Side
1x Plank Hold 30 Seconds

You could also add in or substitute bent-over dumbbell or barbell or T-Bar rows or weighted pullups if you desire. 

Do this upper back and rear deltoid workout once a week (or twice once a month to mix things up) for 4-8 weeks before making any significant modifications. Now time to blitzkrieg that big back and rock those rear delts! Just make sure to stay healthy hardcore!

I hope you enjoyed this free workout for your upper back and rear shoulders while staying on a lean budget.

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BeMoore Fitness Box Leg Day Workout & Video

Enjoy this frugal leg workout from Bernadette Moore, owner and personal trainer of BeMoore Fitness!

This leg day workout is a little more advanced. The single leg exercises are great for strength and balance. However, because a lot of balance is involved, please make sure to try each exercise without weight, if the moves are new to you! 

Many lower body programs or workouts do not focus enough of single leg movements. It is such a great way to challenge yourself and to work on strength in balance. When it comes to unilateral movements, patience is key. It is not uncommon to start of a little wobbly. With each set, you will become a little more comfortable with the movement. 

The workout is set up in sets and reps as shown here: 

4x10 ea. Step up + back lunge 

4x10 ea. Single leg get up *start this one without weight! 

4x15  Box squat jumps 

4x10 ea. Single-leg press ups (side step up w/o moving up and off)

4x10 Box jumps + step off (you can jump down as well if able)

4x5 ea. Bulgarian split squats supersetted w/ 5 Split squats jumps 

*When supersetting, you are to move directly from the first exercise to the next with no rest between The video below shows the example for each exercise.

Now get after it!


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Your Legs & Core Will Be Sore Gym Workout

You'll be sore to your core with this leg and ab workout!

1x warm up body weight lunges

1x warm up body weight squats

1x warm up crunches

4x light squats

3x light dumbbell lunges

2x Single Leg Lunge with posterior leg behind you elevated

2x leg curl machine 

2x stiff-legged deadlifts

3x seated calf raise machine

2x standing calf raises

2x crunches with twists

2x decline situps

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Gym Legs & Abs Intermediate Workout Regimen

Enjoy this brutal new Legs & Abs Workout at your local gym or health club!

2x Leg Extension Machine (35-50 lbs) as long as knees don't bother you, keep this exercise light! 

2x Physioball Leg Curls (lying on your back, heels on top of ball, hips up whole time, curl ball in towards you) 

2x Dumbbell Wide Squats with 15-20 lb dumbbells (in each hand) 

2x Kettlebell Squat Swings with both hands and 12 kg kettlebell 

2x Kettlebell Clean + Press with 8-10 kg kettlebell 

3x Barbell Squats 95-105-115 lbs (bar weighs 45) Set rack to just below shoulder height for easy liftoff, use safety bars on sides! 

2x Plate Loading Leg Press with 45 and 25 on each side, don't lower down past 90 degree knee bend 

2x Dumbbell Stiff Legged Deadlifts, 25-35 lb dumbbells depending on energy level and how low back is feeling 

2x Alternating dumbbell lunges with 10-15 lb dumbbells in each hand (6-8 reps on each) 

2x Seated Calf Raise Machine (light! maybe just a 25 lb plate so you can more easily raise it off the rack) 

2x Standing Calf Raises off a step or elevated platform, single legs first, then both feet at the same time until you get a huge burn 

2x Russian Twists 

2x Alternating Heel Taps 

2x Single Leg Hip Bridges 8 on each leg, 1 second holds each rep 

2x Crunches on Physioball 

2x Planks hold 10-20 seconds 

*Stretch* (Quads, Hamstrings, Calves, Lower Back, abs, hip flexors)

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Beginner Lower Body Lashing Gym Workout

Get that lower body in shape with this free leg lashing workout from your friends at Frugal Fitness!

1x Jumping Jacks 60 seconds warmup

3x Dumbbell or Barbell Squats

3x Dumbbell or Barbell Wide Squats

3x Ab Crunch Machine

3x Mat or Ball Crunches

3x Leg Press Machine

2x Leg Curl Machine

2x Leg Extension Machine

3-5x Cardio Intervals of 30-90 seconds on exercise bike

Now get to it and tone it up!

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7 Day Total Body Fat-Burning Workout

For intermediate-advanced fitness enthusiasts trying to
reduce bodyfat and increase lean muscle mass. 

This is an intense total body training regimen. Ease into it if needed!

Day 1: Total Body Lifting / Intervals

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

2x Lat Pulldown Machine 90-110+ lbs vary grips

2x Chest Press Machine 90-110+ lbs vary grips

5 Minutes Bike Resistance 10-12 Speed 60-80 RPM

2x Dumbbell Squats 25-30 lb dumbbells

2x Physioball alternating twisting crunches

5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15

2x Planks
2x Mountain Climbers 12 on each leg

1x Pushups until failure

5 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

35-45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

3x Chest Press Machine 100-130+ lbs vary grips

3x Dumbbell Chest Flies 20-25 lb dumbbells

3x Dumbbell Incline Chest Presses 25-30 lb dumbbells

2x Dumbell Standing Shoulder Press 15-20 lb dumbbells
3x Tricep Bench Dips

1x front and lateral dumbbell raises til failure (10 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips til failure

1x Plank hold until failure

Day 4: Cardio & Abs / Core

3x Crunches with 5-10 lb dumbbell or plate held straight up in the air

3x Planks including some single leg raises (1 second each)
2x Heel Taps 12 taps on each side

3x Hip Bridges / Single Leg Hip Bridges
2x Mountain Climbers 12 on each side

35-45 Minutes Stairclimber or Other Moderate Cardio

Day 5: Legs, Biceps, Back Abs, Core

5 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)

1x Warmup Pushups

3x Row Machine 120 lbs

3x Lat Pulldown Machine 120 lbs

3x Single Arm Dumbbell Rows

3x Dumbbell Squats 20 lb dumbbells

2x Dumbbell Wide Squats 30 lb dumbbell

2x Dumbbell Hammer Curls 20 lb weights

2x Dumbbell Bicep curls 20 lb weights

2x Reverse Cable Flies (working upper back and rear shoulders)

5 Minutes cardio row machine (cool down)

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 20+ seconds per set

3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)
3x Alternating Heel Taps
2x Mountain Climbers 12 on each side

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow. Yardwork, work around the house, etc. 

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Boulders For Shoulders & Deltoid Destruction

Try Out These Free Shoulder Workouts & Exercises To Build and Tone Those Delts!

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7 Day Women's Gym Toning & Weight Loss Workout Routine: Intermediate Level

This workout routine made for women but workouts can be effective for men as well and weights can be modified as needed.

x = 1 set of 12-15 Reps 

Day 1: Total Body Workout

5 Minutes Elliptical using the mobile arms (Quick Start, Resistance 8)

1x Pushups Warmup (8-10 repetitions for now)

2x Dumbbell front and lateral raises (3-5 lb dumbbells) Warmup

2x Single Arm Dumbbell Row (lunge forward, row up and back with elbow scraping your side)

2x Pushups (as many as you can do until form fails)

5 Minutes Treadmill fast walk with high incline (add 2 lb dumbbells if possible)

3x Dumbbell Wide Squats 10 lb dumbbell

2x Crunches on floor (chin up to ceiling, hands behind head for light neck support, exhale up)

5 Minutes Elliptical “Hands Free” Resistance 8-10

2x Planks (hold at least 15 seconds, make sure to breathe!)

2x Dumbbell Shoulder Press (5-8 lb dumbbell in each hand)

3 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

30-45 Minutes Elliptical varying resistance, incline, direction, and position

A modified version of this workout would still be effective for most men

Day 3: Chest, Shoulders, Triceps

3 Minutes Elliptical w/ Arms (resistance 6-8)

1x Pushups Warmup

1x Dumbbell front and lateral raises (3-5 lb dumbbells) Warmup

2x Tricep Bench Dips (can be done on stairs, step, or bench)

3x Quadripeds (hold each for 1 second, 5-8 holds on each side)

5 Minutes Treadmill with 2 lb dumbbells, medium speed and high incline

3x Dumbell Standing Shoulder Press 5-10 lb dumbbells

2x front and lateral dumbbell raises until failure (3-5 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips until failure

1x Plank hold until failure

3 Minutes Elliptical w/ Arms cooldown (resistance 6)

Day 4: Cardio & Abs / Core

3x Crunches (at least 15 per set)

3x Planks (hold at least 15 seconds each set)

3x Hip Bridges (and eventually Single Leg Hip Bridges)

30-45 Minutes Treadmill or other piece of equipment (row machine, stairmaster, bike, etc)

Day 5: Legs, Biceps, Back Abs, Core

5 Min Elliptical Warmup Resistance 6-8

1x Warmup Pushups

3x Single Arm Dumbbell Row (lunge forward, row up and back with elbow scraping your side)

5 Minutes Treadmill high incline speed walk

3x Dumbbell Wide Squats w/ 10 lb  dumbbell

3x Dumbbell Hammer Curls 8-10 lb weights

3x Quadripeds (hold each for 1 second, 5-8 holds on each side)

3x Dumbbell Bicep curls 8-10 lb weights

5 Minutes Elliptical backwards cooldown resistance 6

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 15-30 seconds per set

3x Hip Bridges / Single Leg Hip Bridges

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow 

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