Starting a fitness journey can be difficult, especially when you feel like you don’t know what you’re doing. I remember going to the gym for the first time freshman year, when I decided I wanted to incorporate working out into my routine. I climbed Cardiac Hill up to the Pete, swiped in and was faced with an overwhelming number of machines that I did not know how to use. I’ll admit, I stuck to strictly cardio on the treadmills for a long time, too intimidated to wander back to the weights section. And once I did start using weights and lifting, I wasn’t sure how to schedule out my workout split. So, if you’re just starting out, or don’t know what a good workout split looks like, this guide can serve as a start! Of course, you can feel free to adapt it to your individual needs.
Each day in this split focuses on strengthening a different part of your body. I included common exercise moves, so that you can easily look up how to do any moves you’re unfamiliar with. As you will see, each exercise has a number in front of it representing sets and reps. For example, “3×12” reads as “three sets of 12 reps.” This means that you should do the move 12 times in a row, take a break and then repeat, for a total of three times. This workout routine only uses bodyweight and dumbbell exercises, but it’s a good idea to add on machine workouts as you get more comfortable! As for the cardio at the end of each day, there are so many options to choose from. You could do the elliptical, the stationary bike or use the treadmill, either jogging or walking on an incline. You do you!
Disclaimer: I am not a certified fitness instructor or personal trainer. This is just the plan I used at the start of my fitness journey. See a personal trainer for a more specific plan tailored to your needs!
Monday – Upper Body
Grab a set of dumbbells anywhere from eight to 12 pounds.
3×10 Arnold presses
3×10 lateral raises
3×10 front raises
4×8 bicep curls
3×10 hammer curls (one side at a time)
3×10 upright rows
Put the dumbbells down and try these bodyweight exercises!
20 shoulder taps in plank position
10 push-ups on knees
20 tricep dips
10 plank up-downs
Finish with 15 minutes of cardio!
Tuesday – Core
Set a timer for 20 minutes and go through this routine as many times as possible.
20 crunches
20 bicycle crunches
30 second plank
15 second side plank on each side
10 plank up-downs
20 oblique toe-taps
30 scissor kicks
30 second plank
20 Russian twists
20 bird-dogs
Finish with 15 minutes of cardio!
Wednesday – Cardio
Set a time goal for yourself and hit the gym for a purely cardio day! When I was just starting out, cardio days were very boring to me, so I would do 15 minutes on one cardio machine and then move on to another. Now, my favorite cardio to do at the gym is a steep incline walk on the treadmill. I set the speed to three miles per hour, the incline to 12% and walk for about 30 minutes.
Thursday – Lower Body
Grab a kettlebell anywhere from 10 to 15 pounds. (Any “weighted” exercises mean you hold the kettlebell!)
20 weighted squats
2×12 pulsing squats
2×8 weighted reverse lunges on each side
20 goblet squats
2×12 donkey kicks
2×8 curtsey lunges on each side
20 weighted single-leg deadlifts on each side
2×12 glute bridges on each side
20 weighted sumo squats
Finish off with 15 minutes of cardio!
Friday – Full Body & Stretch
No weights needed!
20 squats
10 push-ups on knees
20 sit-ups
10 walking lunges each side
20 jumping jacks
15 tricep dips
60 second plank
30 second wall sit
20 bicycle crunches
Finish off your week with a good stretch! I like to follow YouTube videos like these from Mady Morrison and Yoga With Adriene.