The PERFECT Beginner Workout (Sets and Reps Included)

What's up guys, Jeff Cavaliere, Athleanx.com. 
Today we continue our perfect workout series   and this one's all about the beginners. I 
have a perfect full-body workout for you   that's going to take you through step-by-step. 
I'm going to give you exactly what you have to   do. Not actually just for a couple of weeks, 
but for three months, I want to make sure   that you get this right. That being said guys, 
let's start breaking down 10 essential movement   patterns that every beginner must master.
Okay, so it s not only important to understand   that there's these 10 movement patterns that you 
have to master, but within the movement patterns   there's some exercise variation that we're 
going to build upon. We're going to take them   from level 1, to two, to three and the difference 
between these levels is either the complexity of   the exercise or the amount of weight that you 
can use to load on the exercise because it's   going to be important to make sure you're pushing 
yourself forward in both of those cases.

Build online presence with trusted marketing software (en)

  So, what does it look like? Well, the first 
movement pattern is something we call the   Horizontal Push. This is where we use the 
shoulders, the chest and the triceps to do   a movement like, let's say, the push-up at 
the most basic level. And I like the push-up   as a Level 1 variation because it demands 
that you build some scapular controls with   your hands placed firmly on the ground.
We move from there though to a Dumbbell Bench   Press. We take away the ground as something that 
can assist us to building that stability and we   now have to have that stability ourselves. 
The good thing about using dumb bells is   that because they can float freely, if you have 
any start imbalances between the right and left   sides, you're going to see it here.

Build online presence with trusted marketing software (en)

Because 
when we move to Level 3, when you perform   the Barbell Bench Press if you have those 
imbalances there, they can kind of be hidden   because both hands are placed on a fixed bar.
We move on to the next movement pattern and this   is the Vertical Push. And here we're talking 
mostly about the shoulders and the triceps,   overhead pushing activity. We start with a 1-Arm 
Dumbbell Press, it's easier to move with one   arm at a time because, again, you can look for 
those imbalances between the right and left side   and there's less core control that's demanded 
of you by using just one dumbbell at a time.   But when we step it up to Level 2, we now have 
to push both of them together. Again, additional   weight being moved over your head requires more 
core stability and control, but we're going to get   to that if we progress the right way.

And we move to Level 3 here and that's,   once again, where we incorporate the Barbell 
Overhead Press. You have to now move your body   around the bar as opposed to the Dumbbells around 
your body which increases the complexity, but you   can also load this exercise even heavier.
We then move to the next patter, the Horizontal   Pull. So, now we're talking about biceps and back, 
we start with something called the Chest Supported   Row. When we get in this position, we don't have 
any demands on our low back strength to be able   to do the row, we can focus on our ability to 
get stronger and develop those pulling muscles.   We can take away that support though and move in 
Level 2 to a Tripod position. And here you still   have a little bit of support, you're not having to 
support your entire body and space with your low   back, but you have minimized that level of support 
and increased the demand in the weight used here   on your pulling muscles. And then of course, 
we can move freely at Level 3 to the Barbell   Row where now you do have to have that support 
and strength of the low back to keep your body   in the right posture and position to be able 
to pull, in this case, heavier weights.

Build online presence with trusted marketing software (en)

  We then move to the fourth position here and 
it's the Vertical Pull. And we know that the   base level here is we're talking about something 
like a Pulldown and if you have access to a   Pulldown machine, you can honestly weight 
this to a degree that's able to be done by   even a very rank beginner with light weights 
being used. Or, if you don t have access to that,   you could simply use a band over a pullup 
bar and do a banded version of a Pulldown.
  When we take it to the next level, we're 
obviously being able to get ourselves to be   able to do Pullups. So now we use a band 
though in an Assisted Pullup situation.   This band is going to unweight your body from 
anywhere from 50 to up to 80 pounds depending   upon the resistance of the band that you're 
using. Of course, our goal is to ultimately   get in Level 3 to your ability to do Pullups 
themselves without any assistance at all.
  Which brings us to our movement pattern and 
that is the Hinge.

Build online presence with trusted marketing software (en)

And it's not about pulling   with your upper body at this point but learning 
how to pull with your Posterior Chain and hips,   because they're some of the most powerful 
pullers in the entire body if you learn how   to do it right. So, what we do is we start with 
something here called a Pullthrough at Level 1   where we're simply focusing on hinging back at 
the hips and then using powerful hip extension to   drive yourself back to a vertical position.
And we take it to Level 2 here with an RDL,   not having to take if fully off the ground as you 
will in a Deadlift, but simply learning how to use   those hips in an abbreviated range of motion 
to get through that powerful hip extension. Of   course, as I mentioned all ready, Level 3 takes 
it to the floor to one of the best exercises we   can do and it's the Deadlift, the gold standard 
of Posterior Chain strength and development.

  Which brings us to the next movement pattern 
and it's the squat. Here guys, we're talking   about your ability to move your body up and down 
in space. And of course we're going to start with   a variation of a squat, it's the Dumbbell Drop 
Squat. The thing I like about this more than any   other, is that it will actually teach any beginner 
the exact place their body should be in space when   they perform the squat because the dumbbell will 
drop right down through the center of gravity   and take your body into the right position.
But we simply can't load that heavy enough to   progress forever. So, we have to now learn how 
to bring that dumbbell up in Level 2 to a Goblet   position. It's a bit more challenging, but you 
have to be able to control that up there as well.   Which is a perfect transition to Level 3 
and it's the classic Back Squat.

Build online presence with trusted marketing software (en)

And here,   of course, we're going to be able to use the 
most amount of weight while still staying true   to the mechanics we use on perfecting 
the squat with the lighter weights.
  Now the seventh and eighth movement patterns 
are actually related. They're a variation on   the Lunge. And as an Athletic Strength Coach guys, 
I can tell you right now, the Lunge is one of the   most overlooked but beneficial movement patterns 
that you need to master. We start with a Static   variation, we're just going to move our body up 
and down in space, similar to a squat, but with   one leg out in front of the other. And we start 
with a simple body weight Split Squat. Unweighted,   remember the complexity or the weighting of the 
exercise determines which level we're at.
  To take it to Level 2, we actually now add 
weights in the same Dumbbell Split Squat position,   working each side obviously, but going straight up 
and down and building the strength in our Quads.   And then we take it one step further, to 
one of my favorite exercises of all time,   it's the Dumbbell Bulgarian Split Squat. 
Again, working one side, but certainly we   can increase the load that we use here and 
the challenge on the front leg as well.

Build online presence with trusted marketing software (en)

  And then we want to add some movement to it and 
that's where the Dynamic Lunge variation comes in.   At Level 1, you're looking at, again, a Biweight 
situation when performing a Reverse Lunge. I like   the Reverse Lunge because it's more forgiving on 
the knees if you have any current knee issues.   We then take it to Level 2 where we add a single 
Dumbbell to the situation here and we do a   Single Sided or a Suitcase Reverse Lunge.
This is good because it's going to demand   increased stability of your hips in the 
frontal plane while you still perform that   Saddle Plane motion.

Of course, we can add 
one more Dumbbell to the equation in Level 3   to perform the heaviest variation and it's 
simple the Dumbbell Reverse Lunge.
  We move on to the ninth movement pattern 
here guys and it's a Core Flexion move.   Realizing that the flexion of the spine and the 
rotation of the pelvis are crucial to learning   how to contract your abs properly.

Build online presence with trusted marketing software (en)

Build online presence with trusted marketing software (en)

We're going 
to start with something very simple in Level   1 with a Rollup. This is a Pilates movement that 
teaches you not only how to get up off the ground,   but to control that segment by segment as you 
lower yourself back down to the ground.
  Which brings us to Level 2 where we now can 
perform something called the Jackknife. And   with the legs now kept off the ground, we have 
some additional weight challenge because the legs   themselves are going to provide that. At Level 3, 
we have something even more difficult which is the   Hanging Knee Raise. Which now demands that your 
body can be controlled while hanging from a bar,   we're trying to curl the pelvis and 
not just simply use the Hip Flexors   and lift the knees up.
Then finally we have the Carry,   which is another one of those overlooked movement 
patterns, but no less important.

Guys, you have to   learn how to build your grip and hand strength 
and be able to dynamically move it in space.   We start with a Suitcase Carry at Level 1 
where we have a single Dumbbell at one side,   of course you're going to be working both 
sides. We move to a Farmer's Carry where we have   a Dumbbell in each hand now which is going to 
obviously increase the amount of load that you're   carrying around. And then we move to the third and 
most challenging of these and that is the Overhead   Carry. Once you get those arms up overhead, 
like I alluded to back with Press, there's a   lot more core demands placed on your body.

Build online presence with trusted marketing software (en)

How do we work our ways through these levels   and movement patterns so that you have 
the exact plan that you need to follow?   Well, we start with our first month of training 
here and it's divided into three workouts: An A,   B and C. The A and B workouts are your 
total body workouts and are performed in   alternating fashion on Monday, Wednesday and 
Friday. So, you're going week one, A, B and A   and in week two B, A and B and you'll repeat that 
through weeks three and four. The C workout will   fall in the days in between on Tuesdays and 
Thursdays throughout the entire month.
  So now with those 10 movement patterns, how do we 
split them up over the course of A, B and C. Well   we start with A and in A here we start with the 
Squat movement pattern, followed by the Vertical   Push, the Horizontal Pull and then the Lunge, 
in this case the Static Lunge variation.

Build online presence with trusted marketing software (en)

  In the B workout, we have the Hinge, the 
Lunge, this time done Dynamically, the   Horizontal Push and then the Vertical Pull.
In the C workout, we actually pair together those   last two that I mentioned, the Core Flexion 
pattern and the Carry movement pattern.
  What does that mean now for Level 1 specifically, 
what are you going to actually follow? Well,   we have those movement patterns again broken down 
into those three workouts and the exercises that   we drop in here are those Level 1 exercises. Each 
of these exercises is going to be performed for   three sets to 12-15 repetitions to Form Failure. 
Or, to Form Failure alone on the body weight only   exercises. Now the goal here guys, is to build 
up your ability to perform and master these   movements, it's not about loading the weight 
yet that's why the rep range is higher.
  And you might say to yourself, "But I already do 
Bench Press" we're taking a step back here guys,   we're only talking about six workouts over the 
course of this month.

I want to ensure that you   learn how to build that foundation once again from 
the ground up to master these movements to set   you up for nothing but success down the line.
So, each of the workouts shown here can do exactly   that for you and prepare you for the next month. 
Which brings us into month two. In month two,   now we increase the Level as well to the Level 
2 exercises. The structure is going to stay the   same. We still have the same grouping of the 
movement patterns, except this time with the   change in exercises we have new workouts. So, now 
we have D, E and F, with D and E being those total   body workouts done in alternating fashion on 
Monday, Wednesday and Friday. And then we have   those core and carry workouts done on Tuesdays 
and Thursdays. With the Level 2 exercises now in   place here guys, you can see as I drop them in the 
goal has changed a little bit transitioning away   from just building that foundation to now actually 
trying to build strength upon that foundation. And   the reps and sets will change as well.

Build online presence with trusted marketing software (en)

The reps 
are going to drop down to the eight to 12 range,   picking a weight that you fail within that 
rep range but still can complete every single   repetition you do in good form. Also giving 
you the option of adding an additional set here   to build upon that volume as you continue to build 
your experience in these movement patterns.
  Which then sets us up for the success as I 
said, at Level 3. So, now in month three guys,   you actually can do this for longer than a month. 
Talk about a video that keeps on giving here guys,   I wanted to make sure that our beginners out there 
had something to follow where they could make the   best gains and experience the most success 
possible. We built that foundation up and   now we're going to break it down again, one more 
time, with the H, G and I workouts, still broken   down with the same grouping of movement patterns, 
but now we introduce those Level 3 exercises.
  And what you're left with in these Level 3 
exercises are the traditional Barbell exercises   that you can perform for strength in three 
sets of five or three by eight fashion.

Build online presence with trusted marketing software (en)

The   idea being to build that foundation of strength 
now on that really stable foundation that you've   taken the time to rebuild from the ground up. As 
you perform these exercise guys, if you could do   the three sets of five, you want to make sure 
that you continue to add weight, progressively   overload these movements. You would do that by 
adding five pounds to each workout on each lift   if you are able to successfully achieve the 
three sets of five in the previous workout.
  If for some reason you didn't get all three 
sets of five, then you would repeat the   weight that you used the previous workout. If 
once again you failed, you maybe overshot the   weight that you chose, you drop that down by 
five pounds and repeat until you can master   all three sets of five. And traditionally the 
weight you're going to use here guys to start,   you're going to pick a weight that you know 
you can perform the five reps for but is still   going to challenge you.

You're always going 
to be able to adapt them as we go based upon   the success for failure I just mentioned.
And with that guys, you've got a step-by-step   game plan. As always I'm leaving the screenshots 
here for you to take and make sure that you can   follow this plan step-by-step. And where 
would you go from here? It really is up to   you guys. If you want to continue to build 
out that strength, you can certainly stick   in that third phase here and in that Level 3 
and continue to add weight and do that.
  If you want to shift your goals and you want to 
just focus on building muscle, whatever it is   guys, I've actually got step-by-step plans that 
include nutritional game plans as well all over   Athleanx.com. Guys, if you found the video helpful 
make sure you leave your comments and thumbs–
  Whoa! Whoa! Whoa! Whoa! Whoa! Whoa! Whoa! Whoa!
Why were you late, this is a beginner video.
  I'm not a beginner anymore.

Build online presence with trusted marketing software (en)

Oh, you're not?
  No. Take a look as these muscles?
Why do you always show your biceps when   we're talking about beginner stuff?
Because they look good.
  Okay. Guys, if you found the video helpful 
and you want to see others in this series,   make sure you leave thumbs up below. Let 
me know what I can cover, and I'll do my   best to do that for you. And if you haven't 
already done so, make sure you click subscribe   and turn your notifications, so you never miss a 
new video when we put one out. What is this?
  I'm showing off quads. You 
said different muscles.
  Guys, I'll see you later.
They look good.

Build online presence with trusted marketing software (en)
Fitnestor
Fitnestorhttps://fitnestor.com
Anyone who loves or pursues or desires to obtain pain of itself, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. Which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure?

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles