It’s very easy for new gym-goers to be overwhelmed by all of the equipment, unsure of what’s going to help them reach their goals.  It’s very easy to get confused when it comes to what’s worth spending your time on in the gym. This can lead to many people becoming overwhelmed, not knowing what to do.  I’m going to give you a few rules to keep things simple and not over-do it.

  1. Prioritize full-body circuits.  They are great bang for your buck for a multitude of reasons:
    1. There’s a tremendous metabolic effect because you’re training multiple muscle groups/movements in a single workout.  This is excellent and ideal for anyone looking to lose weight.
    2. They are extremely time-efficient since the workouts are condensed.  
    3. The conditioning aspect is tremendous while being way more fun than simply slogging it on the treadmill.  
  2. Prioritize the fundamental movement patterns.  Don’t reinvent the wheel. Squat, hinge (deadlift), lunge, push, pull, carry.  Pick 2-3 movements and combine them into a circuit for 2-4 rounds depending on your level.  
  3. Progressive overload:  This is a fancy way of saying gradually increase the weight and reps over time.  As you get in better shape, you can control more weight and volume. Don’t worry about big jumps in weight, make it a gradual progression.
  4. Start with 2 lifting workouts a week.  Don’t worry about what the best workout is or get bogged down by the little details.  Just get started and improve as you go. Think less about the best program or diet and more about building a habit of consistency.  

I’m going to eliminate the guesswork for you here and give you two full-body circuits to do.  Perform each of them once a week, starting with a light weight then gradually increasing when you’re ready.  Do this program for 8-weeks consistently then you’re ready for the next step.

Workout A:  Full Body Push (3 Rounds)

  • Goblet Squatx12
  • Push-upx10
  • Hollow Body Holdx30-seconds

Workout B:  Full Body Pull (3 Rounds)

  • Dumbbell Sumo Deadliftx12
  • Dumbbell Rowx15 per arm
  • Mountain Climbersx15-seconds all out

No excuses, get moving and start changing your life through fitness today.

To your lifelong health and success,

-Demarco Crum, CPT

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