Workouts
“I want to start Resistance or Strength Training, what should I do?”
As a trainer and lifestyle coach, I can’t even count the number of times I’ve heard this phrase and I totally understand why. Most folks know they’ll feel better, look better and enjoy everything in their life more if they do it, but often times, their thought never becomes a reality because there’s so much info out there that it’s hard to figure out where to start and what to do. And if you’re like a lot of people who depend on popular fitness magazines for your answer, you probably ended up more confused than ever?
So below I’ve taken the spin out of this dilemma and laid out 3 simple yet very effective short workouts that should take you straight off the couch down the road to a leaner, fitter, healthier you.
Who are these workouts for?
- If you have never worked out before and would like to get in shape, lose that stubborn body fat and change your life forever.
- If you used to be in shape, but have fallen off the wagon and want to get back with it.
- If you have a busy and hectic life and don’t want to spend 2 hrs. in a gym.
- If your walk around the block just isn’t cutting it anymore.
What will these workouts do for me?
- Burn body fat through your whole body
- Boost your metabolism
- Give you a tight, toned look in your arms, stomach, thighs and butt.
- Set an excellent foundation for any type of workout program to follow
Ok let’s get started…..
Workout 1 (Straight off the Couch)
1A) Chair Squats – 10 reps 
• No rest.
1B) [Kneeling] Wall or Full Pushup – 10 reps 
• No rest.
1C) Bridges – 10 reps 
• No rest.
1D) Bird Dog – 10 reps each side (R/L opp arm & leg) 
.jpg "Birddog2")
• Rest 1 minute before repeating the circuit 1- 2 more times.
Workout 2
1A) DB Squat – 10 reps 
• No rest.
• No rest.
1C) DB Rows 8 reps 
• No rest.
1D) DB Shoulder Press W/Squat 8 reps 
• Rest 1 minute before repeating the circuit 1- 2 more times.
Workout 3
Tri-Set #1
1A) [Kneeling] Wall or Full Pushup – 10 reps
• No rest.
1B) Bridges – 10 reps
• No rest.
1C) Knee or Full Planks –10 Sec hold 
• Rest 1 minute before repeating the Tri-Set 1- 2 more times.
Tri-Set #2
1A) Prone Cobra – 10 reps 
2A) Backwards Lunge 
• No rest.
2B) DB Squat With Curl 
• No rest.
2C) Mountain Climber 10 each side R/L 
• Rest 1 minute before repeating the Tri-Set 1- 2 more times.
{ 2 comments… read them below or add one }
Hi! I find your timing in requesting us be friends on FB perfect! I just recently joined a Y Family Wellness Center. Just working the ramp and eating right is not enough for this aging Bod-day. hahahha. So, I’ve been surfing around on your website and have a question. I feel stupid asking, but I am way new to the fitness world, and a little shy…In your workouts you talk about bridges, side planks, and a whole lot of other things I don’t know what they are…maybe take pictures of you doing it, or cartoon people doing it. And what do the numbers mean in parenthesis (2-0-1) after the exercise?
Is this like learning airline jargon? hahaha
Hey Denise. Your request is complete. Those little exercise acronyms are just like airline jargon. Keep an eye out. There will be more good stuff on the way. You’re so right. Slinging bags only works for so long. Kuddos to you for doing something for you!
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