To some people the first week working out is the easiest. You have worked yourself up and you are more ready than every to get started. To some, it is the hardest. You may be terrified to walk into the gym or maybe even your own garage. You are unsure of what you are going to do when you get there and you are afraid of not following through and the feeling of failure. I get it. I just want to give you a little encouragement and say, you can do it. You can start today.
For me, the trick to following through is confidence. In order for me to be confident, I need a plan. I loved weight lifting for track in college because I didn’t have to think about it! I would walk in and someone would have a workout planned for me. I loved that! So here is something for you to take the stress off of returning to the gym or maybe going for the first time.
This is a plan for 4 days this week and it is designed using only dumbbells and resistance bands! Hopefully this meets the equipment you have access to. Also, there is no shame in looking up how to do a workout if you are unsure. I still do it to this day.
Warm-up:
- 5-10 minutes of light cardio exercise, such as jogging in place or jumping jacks, to get your heart rate up
- 5-10 minutes of dynamic stretching, such as leg swings and arm circles, to warm up your muscles and improve mobility
Leg Day 1:
- Goblet Squat: Hold a dumbbell with both hands at chest height, with your feet shoulder-width apart. Lower your body by bending your knees until your thighs are parallel to the floor. Stand back up and repeat for 3 sets of 10 reps.
- Dumbbell Romanian Deadlift: Hold a dumbbell in each hand with your feet hip-width apart. Hinge forward from your hips and lower the dumbbells towards your shins, keeping your back flat. Push through your heels to stand back up. Repeat for 3 sets of 10 reps.
- Resistance Band Hip Thrust: Loop the resistance band around your thighs, lie on your back with your knees bent and feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes, then lower back down. Repeat for 3 sets of 15 reps.
- Resistance Band Side Steps: Place the resistance band around your ankles, stand with your feet hip-width apart. Take a step to the side with one foot, then bring your other foot in to meet it. Continue stepping sideways for 3 sets of 20 reps on each side.
Chest, Tricep, and Shoulder Day:
- Dumbbell Bench Press: Lie on a bench or the floor with a dumbbell in each hand, palms facing forward. Lower the dumbbells until your elbows are at a 90-degree angle, then push them back up. Repeat for 3 sets of 10 reps.
- Resistance Band Push-Ups: Loop the resistance band around your back and hold it in your hands. Do a push-up, keeping the band tight throughout the movement. Or ditch the resistance band all together (push-ups are no joke) Repeat for 3 sets of 10 reps.
- Dumbbell Lateral Raises: Hold a dumbbell in each hand, arms at your sides. Raise your arms out to the sides until they are parallel to the ground, then lower back down. Repeat for 3 sets of 10 reps.
- Dumbbell Tricep Extension: Hold a dumbbell in both hands, raise it overhead with your arms straight. Lower the dumbbell behind your head, bending your elbows, then push back up. Repeat for 3 sets of 10 reps.
Leg Day 2:
- Dumbbell Lunges: Hold a dumbbell in each hand, step forward with one foot and lower your body until your front thigh is parallel to the ground. Push back up to the starting position and repeat on the other leg. Do 3 sets of 10 reps on each leg.
- Dumbbell Step-Ups: Hold a dumbbell in each hand, step up onto a bench or step with one foot, then step back down. Repeat for 3 sets of 10 reps on each leg.
- Resistance Band Glute Bridges: Loop the resistance band around your thighs, lie on your back with your knees bent and feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes, then lower back down. Repeat for 3 sets of 15 reps.
- Resistance Band Leg Curls: Lie on your stomach, attach the band to a lower anchor, loop a resistance band around your ankles, and use the resistance of the band to curl your heels towards your glutes, working your hamstrings. Repeat for 3 sets of 10 reps.
Back and Bicep Day:
- Dumbbell Rows: Stand with your feet shoulder-width apart, hold a dumbbell in one hand, and hinge forward at the hips. Keep your back flat and row the dumbbell up towards your chest, squeezing your shoulder blade. Lower the weight back down and repeat for 3 sets of 10 reps on each arm.
- Resistance Band Lat Pulldowns: Attach the resistance band to a high anchor point, sit on the ground or kneel, and hold the band with your hands shoulder-width apart. Pull the band down towards your chest, squeezing your shoulder blades together. Slowly release the band back up and repeat for 3 sets of 10 reps.
- Dumbbell Shrugs: Hold a dumbbell in each hand with your arms at your sides. Shrug your shoulders up towards your ears, then slowly lower them back down. Repeat for 3 sets of 10 reps.
- Resistance Band Bicep Curls: Step on the middle of the resistance band with both feet, hold the band with your palms facing up. Curl the band towards your shoulders, squeezing your biceps, then slowly lower the band back down. Repeat for 3 sets of 10 reps.
- Dumbbell Hammer Curls: Hold a dumbbell in each hand with your palms facing in. Curl the dumbbells towards your shoulders, keeping your elbows close to your sides. Slowly lower the weights back down and repeat for 3 sets of 10 reps.
Cooldown:
- 5-10 minutes of light cardio exercise, such as walking or slow jogging, to gradually lower your heart rate
- 5-10 minutes of static stretching, such as tricep and shoulder stretches, to help your muscles recover and reduce soreness.
I hope this helps for anyone trying to get back into the gym. Let me know what you think and if you would like a week 2!!
