Level 0
So you've never been to the gym, or it's been a while and you might have some anxiety about it.
You are not alone. Everyone starts at 0.
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The goal of this workout routine is to get you comfortable going to the gym.
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Each Workout session has 1 or 2 tasks.
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No cardio warmup or cooldown needed.
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Do the tasks, then go home and be proud you did it!
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Aim for 3 times a week, but if you can do 2 that's fine, just keep doing the workouts sessions in order.
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Although no one will question why you are in and out, you can always blame your personal trainer who gave you this workout routine if needed ;)
Week 1
Book three 15min workout sessions in your schedule, with a least 1 rest day between the sessions. ​
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Workout Session 1
Task:
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Do 1 exercise, the Lat Pull Down
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Start at the lowest weight. Increase the weight a bit if it's to easy. Then do 3 sets of 10 repetitions with a rest (about 2 mins) between each set. Use phone to entertain yourself while resting.
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Workout Session 2
Task:
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Do 1 exercise, the Lat Pull Down,- same as the first workout session
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Take note of the different areas of the gym:
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Cardio machines
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Changing room
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Bathrooms
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Space where you can do free weight exercises such as squats
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Dumbbells
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Kettlebells
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Water bottle fountain, which is normally in the gym so that people don't occupy the bathrooms to fill their bottles
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Workout Session 3
Task:
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Do 1 exercise, the Lat Pull Down,- same as the first workout session
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Find a space, grab a dumbbell and do Goblet squats
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Start with ~15lbs (6kg). The only reason you're holding a weight is because it's activates your core making it easier to balance.
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Do 2 warm-up-sets first (with short rest in between):
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Stand and lift your knees a few times to loosen up and activate muscles
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So 3 repetitions only of the squat.
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Aim for 3 sets of 10 repetitions with a rest (about 2 mins) between each set. Use phone to entertain yourself while resting.
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Week 2
Book three 20min workout sessions in your schedule, with a least 1 rest day between sessions. ​
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Workout Session 4
Tasks:
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Do 1 exercise, the Goblet squats - same as workout session 3
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Find a kettlebell and do Kettlebell deadlifts
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Start at lowest kettlebell weight of the larger kettlebells (about 20lbs or 10kg). You want the larger size to get the handles up at a good hight.
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Do 2 warm-up-sets first (with short rest in between):
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Stand and lift your knees a few times to loosen up and activate muscles
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Do 3 repetitions only of the deadlift.
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Start at the lowest weight. Increase the weight a bit if it's to easy.
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Aim for 3 sets of 10 repetitions with a rest (about 2 mins) between each set. Use phone to entertain yourself while resting.
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Workout Session 5
Task:
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Do 1 exercise, the Goblet squats - same as workout session 3
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Find a bench and do Shoulder press
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Start with ~10lbs (5kg) dumbbells or less (you can go as low as 2lbs or 1kg).
Do 1 warm-up-set where you lift your arms without dumbbells 10 times in the same motion to warm up joints and muscles.
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Start at the lowest weight. Increase the weight a bit if it's to easy.
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Aim for 3 sets of 10 repetitions with a rest (about 2 mins) between each set. Use phone to entertain yourself while resting.
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Workout Session 6
Task:
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Do 1 exercise, the Goblet squats - same as workout session 3
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Find and try the Cable Row machine
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This is not the cardio row machine with a moving seat and spinning thing. It's seated but the seat does not move and you can adjust the weight on the cable. It might be called "Pulley" if not Row machine at your gym.
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Start at the lowest weight. Increase the weight a bit if it's to easy.
Then do 3 sets of 10 repetitions with a rest (about 2 mins) between each set. Use phone to entertain yourself while resting.
More weeks
Continue to aim for 2-3 workout sessions a week.
If you want to continue this level 0 program, do 2 exercises/workout and do each exercise at least two times in a row.
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If you feel ready for the beginner workout routine, check it out!
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