ActiveWorkoutsThe ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can helpWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThe ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can helpWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Want to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Jump to category:How to do Tardiff’s workout
Jump to category:How to do Tardiff’s workout
Stepping into the iron jungle for the first time can be a daunting experience for gym newcomers, especially when you’re already suffering fromgymtimidation. But having a solid, yet simple workout plan to follow can can help boost your confidence. That’s why we asked Jenni Tardiff, Master Trainer atThe Gym Group, to come up with the ultimate full-body gym workout for beginners that will help turn you into a lean mean, muscle-strength machine.
“This workout is great for beginners as it moves through both machine-based and dumbbell exercises that target the whole body,” says Tardiff. “Machines are great for beginners as they can support proper form while building strength.”
Researchalso shows that machine-based exercises can build just as much strength and muscle as using free weights, likedumbbells. However, this workout uses a mixture of both.
How to do Tardiff’s workout
With no distractions, you should be able to blast your way through this workout in 35-40 minutes. If you don’t know how to use the machines for the exercises below, don’t panic— most of them will have instructions on the side, or just ask an instructor (we know this can feel intimidating, but it’s what they’re there for!).
To warm up, Tardiff suggests spending five to 10 minutes on a cardio machine of your choice, such as thetreadmill,exercise bike, orrowerto wake up your muscles and get blood flowing. Then do 10 bodyweight squats, 10 bodyweight lunges (five on each leg), and 30 seconds of arm circles, forwards and backwards. Make sure you have yourgym water bottleto hand to sip on throughout to replace lost fluid and help muscle function. Most importantly, enjoy the workout!
1. Leg press
(Image credit: Shutterstock)
(Image credit: Shutterstock)
How to:Sit in the machine with your feet shoulder-width apart on the platform. Push through your heels to extend your legs without locking your knees, then slowly lower back.
2. Chest press machine
(Image credit: Getty Images)
(Image credit: Getty Images)
How to:Sit down and grip the handles that should align with your chest height, push forward until your arms are extended keeping a slight bend in your elbow, then slowly bring the handles back to your chest.
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3. Seated cable row
(Image credit: Getty Images)
(Image credit: Getty Images)
4. Seated dumbbell shoulder press
(Image credit: Getty Images)
(Image credit: Getty Images)
How to:Adjust theweight benchso the back pad is upright, sit holding your dumbbells at shoulder height, press the dumbbells overhead, slowly control the dumbbells back to shoulder height the repeat. Keep your core engaged to protect your lower back from arching
5. Treadmill intervals
(Image credit: Getty Images)
(Image credit: Getty Images)
Don’t forget to do some basic stretches for your legs, arms, shoulders and back afterwards to reduce the likelihood ofDOMS. Alternatively, if the gym has any available, you can always do somefoam rolling!
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