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A Beginners Workout Routine

Updated: Apr 22, 2022

My wife and have been talking for a while now about going to Michigan to see the Henry Ford Museum. To be honest, I am not so much a car enthusiast, rather a history fanatic. I remember hearing about the assembly line that old Henry innovated going back to the third or fourth grade and from that point forward I was hooked.

After searching the Henry Ford Museum on Google, we noticed a bunch of other neat sounding stuff to do up that way as well. Up that way because my wife and I are south of Dearborn, Michigan in Iowa. Iowa is not Idaho and we are next to Illinois. We don’t grow potatoes and the s in “Des Moines” is silent.

Not that any of that has ever come up before. My point is that in order for us to get to the Henry Ford Museum, we will have to travel. In this case, drive and we estimate it will be roughly nine or so hours. One could say that we are beginners with are final destination being immersed in American history.

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In order for us to hit that final destination, we need a map. Fortunately for us, there are several options when it comes to maps these days. We can use vehicle GPS, purchased GPS, mobile device GPS or even an ancient artifact called a map. No matter what option we select, it will most likely play an enormous role in helping us not get lost.

A fitness journey is very similar to my traveling scenario. If you are just beginning your fitness journey it will be hard to get to where you want to be physically and mentally without a plan. That plan or sometimes called a “map” will give you the direction you are looking for.

The key is knowing what workout plan makes the most sense for you. In the example above, my wife and I could fly to Michigan but that doesn’t make sense for us. Not to mention, we would rather spend the money on stops along the way versus blowing money waiting in O’Hare Airport because of delays.

The same example can be applied to fitness. As great as a CrossFit sounds or even looks, it may not be the best option for you this time. Something a little less difficult will give you more time to have a life and yet still see improvements along the way. Plus, you can ease into the workout.

In fact, workout plans that require a great deal of time, tremendous dedication and life changing commitments are probably the worse thing for beginners. Consistency is the key for beginners and that doesn’t mean it has to consistently be a chore to exercise. It means you are simply going to go on a consistent basis.

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In the beginning, consistency is best gained with simplicity and we are going to keep it simple so let’s use resistance bands as the exercise tool of choice. For this beginner workout plan, we are going to use a resistance band tube and resistance band door anchor.

Below you will see a beginner workout plan where I suggested using a three-day week workout plan. In this plan we focus on biceps, triceps, back, chest, legs and shoulders. Each workout session should be under 15 minutes to keep it simple and consistent. Both of which will get you to where you want to go.

Monday – Biceps / Triceps

We start off this beginner workout plan with Monday’s and lead off with Biceps and Triceps. Why? Because working the arms is easy and we want easy on Monday.

Standing Bicep Curls – 6 sets of 10 reps (Resistance Band Tube)

Standing Tricep Extensions – 6 sets of 10 reps (Resistance Band Tube and Anchor)

Wednesday – Back/Chest

On Wednesday’s we attack the back and chest with the same kind of quick intensity. The back and chest are a great combo workout grouping because the compliment each other nicely.

Standing Chest Press – 4 sets of 10 reps (Resistance Band Tube and Anchor)

Standing Chest Fly – 4 sets of 10 reps (Resistance Band Tube and Anchor)

Standing Bent Over Rows – 5 sets of 10 reps (Resistance Band Tube)

Friday – Legs/Shoulders

Is there a better day than Friday? I think not and instead of take it easy, I actually use the momentum to my favor which is perfect for beginners. Let’s capitalize on the upcoming weekend with an awesome set of legs and shoulders. Again, this is a great combo set that works well together.

Standing Resistance Squats – 6 sets of 15 reps (Resistance Band Tube)

Standing Shoulder Extensions – 4 Sets of 10 reps with each arm (Resistance Band Tube and Anchor)

The beauty of this workout plan is that each day can be done in under 15 minutes. Actually, you could get it done under 10 minutes if you really wanted to. Each phase can be repeated on a weekly basis for the next 6 weeks or so and if you are brave, up your sets or reps.

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