This is for anyone new to beginning the gym or needing to kick-start and get into a training routine building up from the basics. The key is consistency and the willingness to invest that time in yourself. This is a well-structured, realistic plan to follow where you can train confidently and safely whilst seeing the progress at reaching your goals. This programme is clear and simple to follow which includes a warm up, strength training, cardio conditioning to help enhance your fitness levels and and cool down to aid recovery. A training programme that provides excellent structure, variety for you to enjoy and carefully selected exercises to gain confidence as it progresses during the 6 weeks.
This is different to other products as it has ben created with the knowledge and experience of a coach who has seen beginners needing a specific approach to develop into more complex exercises later on but requires working on specific movements first. That is what this programme provides, so after the 6 weeks you have not only enjoyed and maintained a well structured training programme, but it has set you up to move forward onto progressive exercises thereafter.
Warm up:
A
3 mins = Runner / Row / Ski / Air Bike / Bike-erg (choose your preferred equipment) 2 rounds of... 10 x Air squats 10 x Wide climbers 10 x Iron cross
B1
Lat pull down (SHF)
3 x 12
B2
Goblet Squat (SHF)
3 x 15
B3
Deadlift - KB (SHF)
3 x 15
C1
Floor press - DBs (SHF)
3 x 10
C2
Seated row (SHF)
3 x 10
C3
Bicep curls (SHF)
3 x 10
D1
Rowing (SHF)
1 x 500
D2
Ski erg (SHF)
@ 500
E1
Air bike (SHF)
1 x 3:00
E2
Hip flexor quad stretch (SF)
1 x 0:30
E3
Pigeon on box (SF)
1 x 1:00
Warm up:
A
3 mins = Runner / Row / Ski / Air Bike / Bike-erg (choose your preferred equipment) 2 rounds of... 10 x Walking lunges 10 x Cat cow 10 x Cobra to downward dog
B1
Lat pull down (SHF)
3 x 12
B2
Goblet Squat (SHF)
3 x 15
B3
Deadlift - KB (SHF)
3 x 15
C1
Bench press (SHF)
3 x 10
C2
Seated row (SHF)
3 x 10
C3
Cable tri push down (NEW)
3 x 10
D
Ski erg (SHF)
5 x 0:40
E
Air runner / Running (NEW)
@ 0:30
F1
Rowing (SHF)
1 x 3:00
F2
Hip flexor quad stretch (SF)
1 x 0:30
F3
Pigeon on box (SF)
1 x 1:00
Founder, owner and head coach at Superhero Fitness. Managing a gym for 10 + years Liam has seen all there is to see when people look to start the gym. The key is consistency and the willingness to invest that time in yourself. This is a well-structured, realistic plan to follow where you can train confidently and safely whilst seeing the progress at reaching your goals.
Regularly exercise which includes strength training is key to a long and healthy life. Backed by science, the statistics do not lie. The problem isn't where you are now. The problem is where you will be in weeks, months, years to come...
Get The NEW Gym-Goer Programme