Guide To Workouts For Beginners | Beginner Workout Exercises

Guide To Workouts For Beginners | Beginner Workout Exercises

May 27, 2024

Ultimate Beginner Workout Plan ripl fitness

Ultimate Beginner Workout Plan: Start Exercising with Cardio and Strength Training Programs for Effective Workouts and Reps πŸ’₯



Helloooo fellow fitness fanatics! πŸ™Œ Whether you're a total newbie or a seasoned gym rat, get ready to take your workouts to the next level with these mind-blowing techniques.


I'm talking gains so insane, you'll be mistaken for a Marvel superhero! πŸ’ͺ🀯


As your trusty fitness guru (and full-time workout warrior), I'll share some trade secrets to crank up the intensity and keep those muscles guessing.


Because let's be real, basic is boring - we want explosive results! πŸ’£




Why You Should Give a Pump About These Beginner Techniques


Look, I get it - starting a new routine can be daunting.


But trust me, mixing things up is the key to unlocking your full beastmode potential.


These techniques will help:


  • Bust through plateaus
  • Build monster strength and muscle πŸ’ͺ
  • Torch calories like a raging bonfire πŸ”₯
  • Increase endurance for Hulk-like stamina


So strap in and get ready to sweat like you've never sweat before! πŸ’¦


Young woman weightlifting at gym Why You Should Give a Pump About These Beginner Techniques ripl fitness


Drop Sets - Descend into Muscle Hypertrophy Hell


First up, we have drop sets - the evil genius of high-intensity techniques.


Here's how it works:


  1. Pick a weight that makes you struggle after 8-10 reps
  2. Once you hit failure, immediately decrease the weight
  3. Keep repping out until your muscles scream "UNCLE!"


It's deliciously diabolical!


Drop sets create incredible metabolic stress, spurring monster muscle growth. Fair warning though - these will have you curled up in the fetal position.


But no pain, no gain, right? πŸ˜‰




Supersets - The Dynamic Duo of Gains


Next, we have supersets - the superhero tag team taking your workouts by storm.


How it works:


  1. Pick two exercises that work opposing muscle groups
  2. Do one set of each back-to-back with zero rest
  3. Cry tears of salty, sweaty joy as the gains kick in


For example, you could superset squats and pushups, or bicep curls and tricep extensions.


The constant muscle contraction amps up intensity like whoa! Plus you'll be in and out of the gym quicker than Bruce Banner's shirt can get shredded.




Giant Sets - An Entire Gym Stuffed Into One Soul-Crushing Set


Why work one muscle group when you can demolish your entire body at once? Enter giant sets!


With giant sets, you'll string together 4 or more exercises for the same muscle group with little to no rest between.


It's like doing an entire workout in one crazy set.


For example, you could giant set:


  • Squats
  • Leg Extensions
  • Hamstring Curls
  • Calf Raises


Then do another 2-3 rounds until your legs are smoked like a holiday ham. 🐷 Great for shocking your muscles and kicking your metabolism into overdrive!




Rest-Pause - Flirt With Failure & Push Beyond Limits


Here's a sinister technique to truly test your mettle.


With rest-pause sets, you'll purposefully take your muscle to complete, abject failure on each set.


The process is simple but sadistically effective:


  1. Pick a weight you can get 10 reps with
  2. Push out as many reps as possible until you hit failure
  3. Rest 10-15 seconds to recover
  4. Knock out a few more reps until failure again
  5. Repeat 1-2 more times, resting briefly between


It's like playing violent games of red light/green light with your muscles.


They'll be begging you to stop, but that's when the REAL growth happens. Mwahaha! πŸ”₯




Burnouts - Finish Workouts With a Viking Funeral of Gainz


Finally, we arrive at burnouts - the climactic finales for scorching every last muscle fibre.


After pulverizing your muscles with your main workout, pick one exercise and do a burnout set of ultra high reps using a lighter weight.


Think 25-40 reps of total burnage!


Burnouts give your muscles an insane metabolic kick while flushing out lactic acid and increasing nutrient delivery.


Your guns will be pumped like balloons, ready to explode!




TL:DR - The Workout Technique Cheat Sheet


To really explode your gains and become a certified workout warlord, deploy these techniques frequently:


  • Drop Sets πŸ’ͺ
  • Supersets πŸ¦Έβ€β™‚οΈ
  • Giant Sets πŸ’₯
  • Rest-Pause 😀
  • Burnouts πŸ”₯


Mix 'em up, have fun with 'em, and watch your fitness level skyrocket! Just don't come crying to me when you can't walk for days... 😈


Now get out there and shock those muscles into oblivion!


Unleash your inner beast and let these techniques transform you into the strongest, fittest version of yourself. Your superhero journey awaits! πŸŒ‹πŸ’₯


beginner workout techniques trainer ripl fitness


From the Desk of Your Favorite Fitness Guru πŸ‹οΈβ€β™€οΈ




Beginner Basics - Let's Get You Sweatin'! πŸ’¦


Listen up, newbies! As your friendly neighborhood personal trainer, I'm here to guide you through the ins and outs of getting fit.


No more excuses - we're diving headfirst into the wonderful world of exercise! πŸ’ͺ


First thing's first - ditch the "no pain, no gain" mentality. That's a one-way ticket to Injuryville. Instead, think "no weird pain."


If something feels super wonky, back off and modify. Your body will thank you!


Now let's map out your beginner workout plan. The key is to start slow, mix up your routine with different types of exercise, and have some fun along the way!


Cardio Kickstart πŸƒβ€β™‚οΈ Can't build that summer bod without getting your heart pumping! Ease into a cardio workout with low-impact exercises like walking, cycling or swimming. Build up to 150 minutes per week to get that calorie-burning engine revved.


Resistance Training = Muscle Magic πŸ’ͺ To build muscle mass and increase strength, you'll need to grab some dumbbells (or soup cans in a pinch!). Focus on full body workouts 2-3 times per week hitting all the major muscle groups.


Don't Forget Flexibility! πŸ§˜β€β™€οΈ

Stretching should be a crucial part of any fitness routine. It'll improve your range of motion, prevent injuries, and make those tough workouts feel like a walk in the park!


Listen to Your Body As you start this fitness journey, learn to read the signals your body sends. Feeling overly sore or fatigued? Scale back a bit. The goal is challenging yourself while avoiding burnout.


Tips for Beginner Workout Success ripl fitness


Tips for Beginner Workout Success


  • Find Activities You Enjoy! Hate running? No problem - try dancing, rock climbing or martial arts instead! Mixing it up keeps you motivated.


  • Start Slowly Going from zero to HIIT monster is a recipe for giving up. Build up workout time and intensity over weeks/months.


  • Mix Cardio & Strength Combine cardio exercises like walking with resistance training using dumbbells or body weight for balanced fitness.


  • Recruit a Buddy Everything's better with a friend! You can keep each other accountable and have a blast together.


  • Fuel Up Properly Don't underestimate the power of nutrition. Eat plenty of protein, fruits and veggies to support your workouts.


  • Give Yourself Grace Bad days happen. Don't beat yourself up - just get back on track tomorrow!


Best Beginner Gym Workout ripl fitness


Best Beginner Gym Workout


For those ready to take it to the gym, here's a full body beginner workout to get you started:


Warm Up (5-10 mins)

  • Jump ropes, arm circles, leg swings to get blood flowing


Workout (30-40 mins)

  • Squats (3 sets of 10-12 reps)
  • Push-ups (3 sets to failure)
  • Walking Lunges (2 sets of 10 reps/leg)
  • Dumbbell Rows (3 sets of 10-12 reps)
  • Planks (3 sets of 30-60 seconds)
  • Jump Squats (2 sets of 10-15 reps)


Cool Down (5-10 mins)

  • Static stretching for all major muscle groups


Aim for 2-3 of these total body workouts per week, and be sure to allow 1-2 rest days in between. Consistency is key!


Pro Workout Techniques πŸ”₯

Want to kick things up a notch? Try incorporating some of these advanced lifting techniques used by seasoned gym-goers:


Drop Sets - Reduce the weight and immediately continue repping until failure. Pure muscle-building misery!


Supersets - Perform two exercises back to back with no rest, like squats and push-ups. Double the burn!


Giant Sets - String together 4+ exercises for one muscle group without rest. Get ready to feel the burn...


Rest Pause - Rep until failure, rest 10-20 seconds, then repeat. A true test of willpower!


Burnouts - High reps with a light weight at the end to fully exhaust your muscles. They'll be begging for mercy!


Start light with these techniques and increase intensity gradually. They'll shock your muscles and skyrocket your gains!


The key for any beginner exercise program?


Have fun, listen to your body, and don't take it too seriously. You've got this! Now drop and give me 20...or just do a couple air squats for starters. πŸ˜‰


Frequently Asked Question About Workouts For Beginners ripl fitness


Frequently Asked Question About Workouts For Beginners


What type of exercise should I do as a beginner?


As a beginner, it's best to focus on full body workout routines that target all the major muscle groups - legs, glutes, back, chest, shoulders and core.


Combine strength training exercises with cardio for a balanced fitness program. Walking, cycling, swimming and light jogging are great low-impact cardio options.


Bodyweight exercises like squats, lunges and push-ups are perfect for strength training when starting out.


How should I structure my beginner workout plan?


Aim for a workout routine of 3 full body strength sessions per week. During each session, perform 2-3 sets of 10-15 repetitions of each exercise.


Incorporate both lower body and upper body moves. Start with just your bodyweight or light weights until you build strength and muscular endurance.


Include 2-3 days of 30-60 minute cardio workouts as well.


I'm out of shape - is it important to start slow with cardio?


Absolutely! Going too hard too fast with cardio is a recipe for burnout and potential injury.


Start with low-intensity steady state cardio like walking. Gradually increase time and intensity over several weeks until you can handle intervals or high-intensity interval training.


Consistency with daily physical activity is key.


What are some good strength training exercises for beginners?


Some of the best strength training exercises to start with include: squats, lunges, push-ups, planks, shoulder presses, rows and bicep curls.


Focus on learning proper form with just your bodyweight before adding weights. Good form is crucial to prevent injury and ensure you're working the right muscles.


How many reps and sets should I do as a beginner?


For most exercises, aim for 2-3 sets of 10-15 repetitions to start building muscle.


As you get stronger, you can increase weight and drop reps to the 6-10 rep range.


For abs and smaller muscles like biceps, you may want to do higher reps in the 15-20 range per set.


Take short rests of 30-60 seconds between sets.


What if I feel pain when doing certain exercises?


If an exercise causes sharp, shooting pain, stop immediately.


Some muscle soreness is normal, but sharp pain could indicate injury. Don't try to power through it.


Instead, modify the exercise or choose an easier variation until your fitness level improves.


It's better to go slower than risk getting hurt.


What are some tips for creating a beginner workout plan?


Focus on full body workouts 2-3 times per week using mostly bodyweight and lighter weights.


Include a mix of lower body, upper body and core exercises each session. Do 2-3 cardio sessions like walking or cycling to start.


Warm up properly and don't overdo it starting out. Set reasonable fitness goals and celebrate small wins along the way!



For More Training Advice + Diet and Lifestyle visit us RIPL Fitness


PS: Make sure you check out the rest of our Training Guides:


How To Get Jacked

12 Best Long Head Tricep Exercises

The Best Tricep Workouts

Top 17 Tricep Extension Exercises


Perfecting the Triceps Pushdown

10 Best Medial Head Tricep Exercises

10 Best Lateral Head Tricep Exercises


The Best Triceps Stretches to Loosen and Improve Flexibility

Triceps Tendonitis: Causes, Symptoms, and Treatment

Tricep Dips Exercise Guide


10 Best Kettlebell Back Exercises & Back Workout

5 Best Calisthenics Back Exercises + Calisthenics Back Workout

5 Best Lower Back Exercises + Best Back Exercises Machines

Top 10 TRX Exercises To Build A Stronger Back

10 Best Resistance Band Back Exercises + Back Workout

11 Best Landmine Exercises For Back & Upper Body

Top 3 Back Exercises For A Stronger Back: Build Size And Strength

10 Best Cable Back Workout Exercises