ok, so you’ve decided to start working out, signed up at a fitness club, and packed your gym bag. it’s time to create a beginner workout plan that can boost your confidence and prepare you for your first few gym visits. remember, the key to any successful workout is to warm up your muscles before you begin and cool down your muscles immediately following your workout — this can be as simple as walking for three to five minutes on the treadmill. after you’ve warmed up, here are some exercises you can tackle during your first three visits to the gym. this is a great, simple way to ease into your routine and get used to the gym environment. to start strengthening your hamstrings, glutes, and quads, use this beginner workout plan for the lower body that takes you through three rounds of box squats, stationary lunges, calf raises, and glute bridges. 1. lat pulldown: to start, select a low weight and sit on the seat so that your thighs are underneath the pads. now pull the bar down to about chin level (or a little lower) while keeping your back at a slight angle.
2. high plank: start in a “table-top” position, with your hands and knees on the floor and your back parallel to the ground. try to hold this position for a count of 15 seconds before slowly returning your knees to the floor. your upper arm and forearm should create a 90-degree angle. use your chest muscles to push the dumbbells upward, exhaling as you go. when your arms are fully extended, take a moment and tighten the muscles in your chest. during your first few gym visits, simply focus on getting acquainted with the equipment and figuring out a cadence that works for you. remember, getting to the gym is a huge step in the right direction and should be celebrated! reward yourself for a job well done and share your workout successes with a supportive tribe of fellow gym-goers by posting on planet of triumphs.
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