BEGINNER | Gym Basics

The fall and winter are ideal times to visit the gym. Usually, it's pretty quiet around the holidays until New Year's, and it's a great way to get your workout in when it's too cold in the garage or too icy.

Since we're only addressing gym basics in this workout, it's perfect for those who haven't been in a while. Grab some dumbbells and set up in a quiet corner. (And be sure to rerack your DB's when you're finished!)

Always be sure to complete your warm up to avoid injury and get your muscle activated.

HARD COUNT: We utilize a hard count (1,1,2,2,3,3...etc) whenever we perform exercises that focus on only one limb at a time. For instance, if we perform Alternating Dumbbell Bench Presses, we press up with the left arm, bring it down, then the right arm, bring it down, and count that as 1 rep.

WARM UP (Bodyweight)

3:00 MIN Cardio Warm - Treadmill, Elliptical, or Rower
8 x reps Bird Dogs

8 x reps

Scapular Wall Slides
8 x reps Inchworms
8 x reps Bodyweight Squats



8-10 x reps Goblet Squats
8-10 x reps Dumbbell Romanian Deadlifts
8-10 x reps Dumbbell Push Press
8-10 x reps Alternating Dumbbell Bench Press HARD COUNT
8-10 x reps Neutral Grip Seated Cable Row
8-10 x paces Single-Arm Dumbbell Farmer's Carry EACH SIDE
1:00 - 3:00  Rest & begin another round!



  • Dumbbell rows. YouTube it. 👍🏻

  • Any substitution for the cable rows, if you don’t have access to this machine?


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