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Never Gymless - Beginner Training Plan

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Summary

5 Workouts / 17 Exercises

6% Cardio / 94% Strength Training

Workout Program Description

Beginner Training Plan from Ross Enamait's book Never Gymless, this program precedes the 50-day routine. 

The program here is a slightly extended version of the one in the book, spanning two weeks instead of one. Skip the second week if you feel you don't need it.

Conditioning exercises may include jogging, swimming, jumping rope, biking or minute drills. They should be done for approximately 20 minutes.

I recommend this order: 

Day 1: Circuit 1

Day 2: Conditioning + C...

Workouts

Description

Three repetitions of this circuit with a two-minute rest at the end of the circuit, but otherwise no rest in between exercises. NOTE: I added three sets of each exercise so that the calorie-burnt count at the end tallies up. You're meant to do one set of each exercise in a row, rest, then the next set, etc., and not three sets of the same exercise in a row.

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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Push-Ups
3 sets: 20 reps, 20 reps, 20 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

Small Inverted Row
3 sets: 8 reps, 8 reps, 8 reps
Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g...

Small Body Weight Squats
3 sets: 25 reps, 25 reps, 25 reps
Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...

Small Leg Curls - Lying
3 sets: 10 reps, 10 reps, 10 reps
Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...

Missing Pike Press
3 sets: 8 reps, 8 reps, 8 reps
Basically a half-way handstand push-up. Keep feet stretched straight, but with hips high above body, so body is almost doubled-up. Legs remain straight as you press up and down. Hips will be flexed at...


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