How to Get Started on Your Fitness Journey

Taking the first step toward a healthier lifestyle can be challenging at first because, where do you begin? For starters, try doing 15 to 20 minutes of brisk walking on the treadmill or outside for 3 to 4 days per week. You want to start slowly with low impact workouts to avoid injuries and not overwork your body. If you’re up for it, after the first 3 weeks, you can challenge your body with different movements to build muscle. Here is an easy-to-follow workout for beginners to help you on your journey while at Youfit:

The Warm-Up: 

Before every workout, complete this warm-up to activate all muscle groups of your body while maintaining a steady breathing pattern.

– 20 air squats

– 20 arm circles

– 10 alternating side lunges

– 10 lunges with torso rotation

– 10 minutes of light cardio (can be done on the bikes, treadmills, or elliptical machines)

Complete resistance training workouts below at least 3 days per week for 30 minutes. 

Pro tip: if you have any questions about these workouts, machines, exercises or fitness in general, be sure to ask a YouCoach trainer at your gym for tips and tricks!

Workout 1

  • Stability ball wall squat: Complete 2 sets of 12 repetitions using your body weight. Rest 20 to 30 seconds. (Modification: air squats)
  • Seated leg press: Complete 2 sets of 12 repetitions using moderate weight. Rest 30 seconds. 
  • Seated leg extension: Complete 2 sets of 12 repetitions using light or moderate weight. Rest 30 seconds.
  • Seated leg curl: Complete 2 sets of 12 repetitions using light or moderate weight. Rest 30 seconds.
  • Dumbbell reverse lunges: Complete 2 sets of 12 repetitions using light or moderate weight. Rest 30 seconds.

Workout 2

  • Incline push-ups: Complete 2 sets with 12 repetitions using body weight. Rest 20 to 30 seconds. (Modification: push-ups)
  • Seated chest press machine: Complete 2 sets with 12 repetitions using moderate weight. Rest 30 seconds.
  • Seated overhead press machine: Complete2 sets with 12 repetitions using light or moderate weight. Rest 30 seconds.
  • Seated Dumbell curl to overhead press: Complete 2 sets with 12 repetitions using light or moderate weight. Rest 30 seconds. (Optional: Sit on a stability ball during exercise)

Workout 3:

  • Seated row machine: Complete 2 sets of 12 repetitions using moderate weight. Rest 30 seconds.
  • Pulldown machine: Complete 2 sets of 12 repetitions using moderate weight. Rest 30 seconds.
  • Seated Dumbell side raises: Complete 2 sets with 12 repetitions using light or moderate weight. Rest 30 seconds. (Optional: Sit on a stability ball during exercise)
  • Back extension machine: Complete 2 sets of 12 repetitions using light weight. Rest 20 to 30 seconds.

Cool Down: 

Finish your workout with 15 to 25 minutes of light cardio to lower your heart rate to it’s normal level while relaxing the muscles you used.

Don’t forget to high five a YouCoach and feel free to ask them any questions you may have about getting started in your fitness journey. We’re here for YOU!