Going to the gym for the first time can be intimidating, and not just because you’re trying to blend in with a sea of regular gym-goers. Perhaps there are machines you have never heard of that you would like to try (shhh, which are the best for beginners), and even choosing the right free weights can seem daunting if you’ve never trained before. Here’s this gym workout plan from Holly Roser, a NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes into play. It offers a week of fitness workouts to get you started and you can build on this routine to challenge yourself and get stronger over time.
This gym workout plan includes two strength circuits, three days of cardio, and two days of active recovery. “For the first two weeks, your new program should have two strength training days three days apart with cardio days in between,” Holly tells POPSUGAR. As you build your endurance, move up to three days of cardio and three days of strength training. For the latter, you can use a mix of moves from the circuits in this plan, or look at other strength-training workouts like this full-body dumbbell routine or this full-body circuit workout. (You can probably do this step about three weeks after you get into this routine, says Holly.) Make sure to alternate your cardio forms and between exercises like running, swimming, dance cardio, and indoor Switch to cycling to train different muscle groups and avoid boredom.
Ready to move? Follow this fitness workout routine and you’ll be feeling like a pro in no time.