Going to the gym for the first time can be scary at first. New place, new people, new vibes you aren’t use to. Knowing what you want to do is the key to getting the results you seek. Here’s a clean, beginner-friendly Workout Wednesday you can run in any gym. Focus is full-body strength, safe form, and a little sweat at the end. Aim for 45 minutes to 1 hr.
Gear: Dumbbells, bench, cable/band, space to walk
Goal: Learn the big patterns, build strength, finish with a short conditioner
Rule: Always leave 1–2 reps in the tank (RPE ~7/10)
1) Warm-up (5–7 min)
- 2 min easy cardio (bike or brisk walk)
- World’s Greatest Stretch x 3/side
- 10 Hip hinges with broom/dowel (groove the pattern)
- Activation circuit ×1:
- Glute bridge x12
- Dead bug x8/side
- Band pull-apart x15
2) Strength (30 min)
A1. Goblet Squat – 4×6–8, rest 75–90s
Cues: tall chest, sit between heels, exhale up.
A2. Incline DB Press – 3×8–10, rest 60–90s
Cues: shoulder blades tucked, slow 2-sec lower.
B1. DB Romanian Deadlift – 3×8–10, rest 75–90s
Cues: soft knees, push hips back, keep bells close to thighs.
B2. 1-Arm Row (cable or DB on bench) – 3×10–12/side, rest 60s
Cues: pull elbow to back pocket, pause 1s at the ribs.
C. Split Squat (bodyweight or light DBs) – 2×8/side, rest 60s
Cues: front knee tracks over toes, torso tall.
D. Farmer Carry – 3×30–40 m heavy, rest as needed
Cues: ribs down, walk like you’re late.
3) Finisher (6–8 min) — pick one
- EMOM 8:
- Odd minutes: 10 KB swings (or hip hinge band pull-throughs)
- Even minutes: 12 air squats + 6 incline push-ups
- Incline Treadmill Walk: 8 min @ 6–10% grade, pace you can talk at but don’t love.
4) Core & Cooldown (3–5 min)
- Side plank 2×20–30s/side
- 1 min easy walk + light hamstring/hip flexor stretch
Take about an hour and get this great workout in. Whether you are just starting in the gym or a seasoned gym goer, this is a great workout!
