#Gym abs routine for beginners

[2x-nutrition]

Embark on your fitness journey with our Beginner's Guide to Killer Abs at the gym. Learn effective exercises, workout routines, and expert tips to sculpt and strengthen your core. Get ready for impressive results!

[fitnesflag]

[insomniac4000]

George Clarke was not your average gym-goer. Sure, he showed up four times a week, right on schedule, but it wasn’t because he was obsessed with bulking up or shredding down. That was just a bonus, the gym was more of a sanctuary for George—a place where he could clear his mind, focus on something tangible, and take a break from the relentless cycle of creating content.

Life as a TikTok and Youtube star had its perks, of course. George loved the excitement, the creativity, and most of all, the connection he felt with his fans. But there was an intensity to it that sometimes left him feeling drained. That’s why he cherished his time at the gym. Here, among the rows of dumbbells and treadmills, he could just be George, a guy trying to stay in shape and enjoy his workouts.

He had his routine down to a science. Mondays were for chest and triceps, Tuesdays for back and biceps, Thursdays for legs, and Fridays for shoulders and abs. He’d plug in his earbuds, crank up his favourite playlist, and get to work. The repetition was comforting, and over time, he’d come to recognize the regulars the same faces appearing day after day, each of them absorbed in their own world.

One face, however, had started to catch his eye more than the others.

She was new, or at least new to George. He first noticed her one chilly November morning, about three months ago. She had wandered into the gym with an air of confidence that suggested she wasn’t a beginner, but George had never seen her before. Dressed in sleek black leggings and a simple tank top, her hair tied back in a high ponytail, she moved through her routine with a focus that George admired. She was strong, no doubt about that. He watched as she effortlessly hoisted weights feeling comfortable while doing so and was engrossed in her routine, not bothered about anyone else at the gym, just like George.

It wasn’t just her strength that caught George’s attention. It was her smile, which she offered to the staff at the front desk as she checked in each morning. It was the way she seemed to tune out the rest of the world when she was lifting or on the treadmill, completely immersed in the moment. It was the way she caught him looking once, their eyes meeting for a split second before she looked away, a faint blush colouring her cheeks.

George didn’t know her name. She didn’t seem to be on social media, or if she was, he hadn’t been able to find her. But there was something about her that intrigued him, a mystery that he wanted to solve. He started timing his workouts to coincide with hers, subtly shifting his schedule so that he’d be there when she was. He didn’t want to come off as creepy or overly interested, but he couldn’t help himself. He was drawn to her in a way he couldn’t quite explain.

It was a rainy Thursday afternoon when fate finally intervened. George had just finished his third set of squats and was about to move on to lunges when he noticed her struggling with the leg press machine. She had loaded the plates onto the machine but seemed to be having trouble with the lever that locked it into place.

Without thinking, George walked over. “Hey, do you need some help with that?”

She looked up, surprised, and George felt his heart skip a beat. Her eyes were a deep, warm brown, and up close, he could see the faint freckles that dotted her nose and cheeks. She was even more beautiful than he had realised, George often joked he was incapable of speaking to women and he could feel his heart thumping as the adrenaline flowed through him.

“Um, yeah, actually,” she said, her voice soft but steady. “I think this thing is stuck.”

George leaned down and gave the lever a firm tug. It clicked into place easily, and he stepped back with a grin. “There you go. All set.”

She smiled, a little sheepishly. “Thanks. I’m usually fine with this stuff, but today it just wasn’t cooperating.”

“No problem,” George said. He was about to walk away when she spoke again.

“I’m Emily, by the way.”

He turned back, surprised. “George,” he said, holding out his hand.

She took it, and for a brief moment, George felt a spark of something more than just a handshake. “Nice to meet you, George,” Emily said, her smile widening.

“Likewise,” George replied, feeling a little awkward but thrilled all the same. “Do you come here often?” He then mentally kicked himself for asking such a stupid question.

Emily chuckled. “Sounds like a line, but yes, I try to come most days. You?”

“Yeah, same here. It’s kind of my escape, you know?”

“I totally get that,” she said, her expression softening. “I work in marketing, and sometimes I just need to get out of my head. The gym helps.”

“Same,” George said, though he didn’t elaborate on his career. Most people either knew who he was or they didn’t, and he found it refreshing when they didn’t.

They talked a bit longer, mostly about their favourite workouts and the best times to hit the gym when it wasn’t crowded. It was a light, easy conversation, and when they finally parted ways, George felt a warmth in his chest that had nothing to do with his workout.

Over the next few weeks, George and Emily started to see more of each other at the gym. They’d exchange smiles or brief conversations between sets, and gradually, those moments turned into longer chats. George learned that Emily had moved to the city a few months ago for a new job, which explained why he hadn’t seen her before. She was originally from a small town up north, and she missed the quiet but was enjoying the excitement of the city.

“I didn’t know anyone here at first,” Emily confessed one day as they were cooling down after a workout. “But the gym kind of became my place, you know? It’s nice to see familiar faces, even if we don’t always talk.”

George nodded, understanding exactly what she meant. “Yeah, I felt the same way when I first moved here. The gym was where I found my rhythm. Plus my housemates are idiots so it's good to get away,” he joked.

They started meeting up outside the gym, too. It started innocently enough coffee after a workout, a smoothie on the way home. But soon, George found himself looking forward to those moments with Emily as much as he did his actual workouts. She was easy to talk to, funny, and grounded in a way that George found incredibly appealing.

And she didn’t seem to know who he was.

This was perhaps the most surprising thing of all. George was so used to being recognized everywhere he went, his online persona preceding him. But Emily seemed blissfully unaware of his TikTok fame. She treated him like just another guy, a guy she was getting to know, not a social media star.

It was a breath of fresh air.

It was a crisp winter evening when things began to change. George and Emily had just finished a particularly grueling workout as George was now training for a race for charity and were walking out of the gym together, their breath forming small clouds in the cold air.

“Want to grab dinner?” George asked, trying to keep his tone casual. “There’s this great Thai place just down the street.”

Emily hesitated for a moment, and George felt his heart drop. But then she smiled. “Sure, that sounds great.”

Dinner was wonderful, full of laughter and easy conversation. George found himself opening up to Emily in a way he hadn’t with anyone in a long time. He told her about his life, his family, and his love for creating content, though he still didn’t mention the extent of his online presence. Emily talked about her work, her friends back home, and her dreams of traveling the world someday.

As they walked back to their cars, George felt a nervous flutter in his stomach. This wasn’t just a casual friendship anymore—at least, not for him. He was falling for her, hard and fast, and he didn’t know what to do about it.

“So, Emily,” he began, his voice a little shaky. “There’s something I need to tell you.”

Emily looked up at him, her expression curious. “What is it?”

George took a deep breath. “I—well, I’ve really enjoyed getting to know you these past few weeks. And I guess what I’m trying to say is, I think I’m starting to like you. A lot.” There was a pause, and for a moment, George’s heart pounded so loudly in his ears that he thought she might hear it. But then Emily smiled, and George felt a wave of relief.

“I like you too, George,” she said softly. “I was hoping you’d say something, because I’ve been feeling the same way.”

George couldn’t help the grin that spread across his face. “Really? That’s—that’s amazing.”

“But,” Emily continued, a hint of uncertainty in her voice, “there’s something I should tell you too.”

George’s smile faltered. “What is it?”

Emily took a deep breath, just as he had done moments before. “I know who you are, George. I’ve known for a while now. My friends sent me your TikToks ages ago, and I recognized you the first day I saw you at the gym.”

George was stunned into silence. “You—you knew?”

Emily nodded, her eyes searching his for a reaction. “I didn’t say anything because, honestly, I just wanted to get to know you as you. Not as ‘George Clarkeey, the guy on TikTok.’ And I’m glad I did, because the George I’ve gotten to know is incredible.”

George felt a rush of emotions—relief, happiness, and something else, something deeper. He reached out and took Emily’s hand, squeezing it gently.

“Thank you for that, Emily. It means more to me than you know. I wanted to be just me around you too, not the guy everyone sees online.”

"I think I would have been drawn to you anyway, famous or not because no one can resist you doing a squat," Emily giggled.

They stood there for a moment, the world around them fading away as they looked at each other. It felt like the start of something real, something that went beyond the likes and comments of the digital world. George had found someone who saw him for who he truly was, and that was worth more than all the fame in the world.

The days that followed were a blur of excitement for George. His relationship with Emily grew stronger with each passing day. They started spending more time together, not just at the gym but outside of it too. They explored the city, tried out new restaurants, and even spent quiet evenings at George’s place, where they could just be themselves.

For the first time in a long time, George felt truly content. He still loved making content and connecting with his fans, but now he had something—or rather, someone—who made his offline life just as fulfilling. Emily was becoming his confidante, his support system, and more importantly, his partner.

One evening, as they were watching a movie on George’s couch, Emily turned to him, a playful smile on her lips. “So, when do I get to make a cameo in one of your TikToks?”

George laughed, wrapping his arm around her shoulders. “Whenever you want. But only if you’re sure you’re ready for the spotlight.”

“I think I can handle it,” she teased, snuggling closer to him. “But no pressure. I’m happy just being part of your real life.”

George kissed the top of her head, feeling a warmth spread through him. “You’re already the best part of it.”

And as they sat there, wrapped up in each other, George realized just how lucky he was. He had found something rare and beautiful—something that made all the hard work, all the late nights and early mornings, completely worth it.

He had found love, not in the flashy world of social media, but in the quiet, unassuming moments of real life. And he knew that, no matter what the future held, he and Emily would face it together, one set at a time.

[forcedtogrow]

I've been going to the gym for a few months now, can I message you to ask about tips/routines?

Please feel free to message me if u want more specifics. I personally run a traditional Push Pull Legs split, with 2 days a week for push right now

So for example

Sunday- legs

Monday-push

Tuesday-off

Wednesday-pull

Thursday-off

Friday-push

Saturday-off and/or abs circuit day/myoreps to absolute failure (at home workout)

Legs:

I keep it simple

Barbell squats 5x5

Hip thrusts 4x10-12

Leg press-this one is a little odd. I do one set for 10 reps and then rest 20 seconds and do 10 more reps of that same weight; I do this twice (so, 4 sets total). Use a lower weight as needed

Calf press(whatever machine is available) 5x14-20

Leg extensions 2x12-15 or a drop set

Push:

Barbell bench press- 7 set doing a pyramid style of adding weight and lowering weight throughout the sets (think=structure of the app nSuns) I do this to failure for each weight and don’t care about 1RM at all

Decline bench 3 sets to failure

Incline bench 3 sets to failure (usually 10-12)

Seated shoulder press (arms should be slightly angled in, not straight out) 4x8-12

Dumbbell lateral raise 3 to failure (8-12)

Overhead press 3-5 sets

Reverse cable fly (ESSENTIAL for big shoulders, do not skip. This will likely be very difficult at first bc these muscle are not used often and you should use a low weight to start) 3x10-12 or to failure if I want my upper body to look thiiiccc if im going out after or whtevr

Tricep dip 3 sets to failure (hits short head of Tricep)

Tricep overhead extension 3 sets to failure (hits long head of Tricep)

yeah I know my push day is crazy, but it works. not great for beginners to do this much, so I’d cut out decline bench and pick btwn seated shoulder press and overhead press to avoid injury

Pull:

Deadlift 5x5

Bent over barbell row 3x8-12

T-bar 3x10-12

Lat pull down (wide grip) 3 sets to failure (8-12 at least)

Lat pull down (v bar or close grip) 3 sets to failure, lower weight as needed to get reps in with good form

Cable row (wide grip) 3x12+ make sure you are pull the bar to the bottom of your rib cage to engage your entire back

Back extension (weighted) 2x20 if possible, just body weight if you’ve never done this

Preacher curl 4 sets to absolute failure (must be failure for growth here) at a weight you can do at least 12 reps of while maintaining form

Cross body curl 2x8-12

Cable hammer curl drop set

(I switch up bicep exercises, these are just my current)

This is my basic run-down; I try to avoid accessory movements and stick with compound lifts. For me, hitting all 3 benches is non-negotiable, but I am neurotic. Some good beginner resources are athleanx, who is my favorite exercise yt. FTM fitness has great pages as well, and I can show more info if needed.

[liesmyth]

As a certified #jock do you have any home workout tips? I got to get back into a gym but in the meantime I have a barbell and dumbbells at home but no bench or rack, and I don't want to die in an embarrassing self-inflicted accident

I DO!!! Ok, you might know this but reddit is a goldmine for exercise tips; I really recommend the r/bodyweightfitness wiki, and the FAQ over at r/xxfitness (women-centric, nb/trans inclusive) that has an excellent routine rec page for intermediates & beginners.

PERSONALLY. I love love love Caroline Girvan on youtube, my quarantine workout buddy. I think she's since moved to a paid app, but her workout programs are still up. They are actual programs, with a progression scheme etc; she demonstrates exercises and modifications in the videos; and they're pretty tough depending on the amount of weight you use. They helped me not only keep but also grow muscle mass during lockdown, with just an adjustable dumbell set (I swear I'm not being paid to say this) and they're quite fun, with timed reps, supersets, bodyweight exercises etc.

Each program is 10 weeks, 5x weeks (but you can take it at your own pace) and it includes 1 full body workout, 1 cardio / HIIT / circuit training day, and 2x lower body + 1x upper body or viceversa depending on the week. I'm probably making it sound harder than it is, just check out these playlists:

Epic 1 // Epic HEAT // Iron Series <<< these are the ones I've personally done, but there's a LOT more on her channel. I recommend different weights for lower and upper body if you can swing it, and you'd probably want to modify the exercises to incorporate barbell work where you can manage it - like for lunges and rows - maybe bridge chest press from the floor if you feel up for it?

Fun alternative! If you don't want to follow youtube programs is bodyweight-centred programs? Again I rec bodyweightfitness above, they have loads of resources for recommended progressions for stuff like pistol squats or push-up variations etc. Or work on explosiveness doing jumps dumbell cleans, lunges work etc. I feel like you can build a pretty decent upper body progression program even without a bench doing floor presses and maximising what weight you have doing single-arm stuff (like, one dumbell holds stready, the other arm presses) or playing around with isometric exercises and so on.

If you want to unlock next level home workouts you could also get a kettlebell / abs wheel / other deadly instrument. I HOPE THIS HELPS!!

[transgymbro]

im sure youve probably answered this before, but do you have a specific gym routine you follow? or one you could recommend?

my issue with the gym isnt even an issue of social anxiety or body insecurity, it's the fact that i genuinely have zero clue what im doing lmao 😅 any advice at all is appreciated, thanks man

I actually haven't answered this one before! This is under a "read more" because it got stupid long. Also sorry this has taken so long I've been grinding on my finals

Disclaimer: I'm not an expert, I'm literally just some guy on the internet who likes going to the gym. Please consult an expert such as a doctor or fitness coach if possible before trying anything I say. If you happen to be an expert/experienced in this, please correct me if I got anything wrong. Also, YMMV.

So generally, when you go to the gym your routine is going to depend on your goals and how many days you're going to be able to go.

If your main goal is to cut (lose body fat): You want to concentrate on cardio, and if you do strength training at all you should focus on lighter weight with a higher number of reps each set

If your main goal is to bulk (gain muscle mass and strength): You'll want to aim for less cardio, heavier weights, and less repetitions.

WARNING: Be careful when you are going up in weight, you can seriously injure yourself if you try to lift something that's too heavy. What I mean by be careful is:

Make sure you can move your current weight easily before trying the next one up. That is, don't go up until you're able to do 15 reps on that weight.

When you move up in weight, don't go up by more than 5-10 lbs. This will make sure that if it turns out you can't lift as much as you thought, you won't hurt yourself.

Have a spotter with you, if possible. If you have someone who can/wants to go to the gym with, you, take them, especially if they have more experience. Having someone there to catch the weight can make the difference on whether or not you get injured.

Listen to your body. If you are hurting/experiencing sharp/unusual pain, STOP and either go down in weight or stop altogether for the day.

Make sure your form is correct. Lifting with bad form is already likely to injure you, and the risk goes up the heavier you're lifting. You can have someone else check you or check online for tutorials.

As for your exercises across the week, it depends on how much time you have to spend in the gym. Some people have time every single day to go, and others can only go maybe two days a week. Regardless of how much time you have though, it is important to give your muscles a chance to rest. Now, this doesn't mean you CAN'T go every single day, you absolutely can if you know what you're doing. But generally for people who are new to the gym I wouldn't recommend it. For one, if you're not used to the strain you're going to take longer to recover and get over the soreness, and if you're super sore it'll be difficult to really push yourself. Also, beginners aren't typically in tune with their body yet, that is, they don't know when to stop pushing to avoid injury. So, it's best to split the muscles you work out across your gym days.

A very common one routine is called the push-pull split. This divides the muscles you will work out into two groups, depending on their motion. The muscles that go in each category are

Push: Chest, Shoulders, Triceps, Quads, Calves

Pull: Back, Biceps, Glutes, Hamstrings.

Typically, one would go to the gym 4 days per week and do: push, pull, push, pull, or vice versa. However, this split is also good for people who can only work out twice a week. My brother actually goes to the gym three times per week (last I checked with him) and modifies this split into push, pull, and legs, so this is another option if you want to really make sure you're getting a pump on your legs.

My personal split is a three day split of muscle groups. Shoulders/biceps/triceps, chest/back, and abs/legs. This is how my aunt (former amateur bodybuilder) trained me when she was getting me into weightlifting and I've generally kept the same routine, but you're free to switch any of those days or muscle groups around, so you could do something like biceps/trips/back, abs/chest, shoulders/legs. Generally I would try to keep biceps and triceps together since both are your arm muscles, but that's really only a personal preference.

For the most part, what you choose to do here is up to you as long as you make sure you're giving your muscles a chance to rest.

Now we're getting into specifics: How many reps? How many sets? Generally, 3-4 sets of 10-15 reps on a weight that is manageable but challenging (i.e. you can lift it, but you're getting tired at about the last 2-3 reps). However, there are some (not exhaustive) special cases that I'm listing below

Cutting - Do you remember what I said about low weight high reps earlier? This is where it comes in. If you're on a cut you may want to go for a lighter weight than your normally would (for example, if you usually lift about 20 lbs use the 10 lb weights) and go for 15-20 reps, or if you're advanced, until failure.

Strength gain - High weight, low reps. You'll want something a bit on the heavier side, but you'll only be doing this for about 5-8 reps per set. I do recommend, however, grabbing a lighter weight as well and doing what we call a drop set (we'll get into what this is in a second). Once again: be careful when lifting very heavy weights. You don't want to injure yourself.

The Big Three (Deadlift, Squat, Bench Press) - These ones are the ones people tend to try and go as heavy as they can go on. They are the most rewarding, but also the most dangerous lifts you can do. If you are a beginner, do not attempt going heavy on these without a spotter. Generally for these, you'll want to do less reps the heavier you go. If you have a spotter you can go for a one rep max, where you lift the most weight you know you can lift for exactly one rep. Alternatively, these can go hand in hand with strength gaining, and because of how heavy these can get, you may end up only getting 3 reps in (I can only bench 145 lbs for 2 reps right now).

Drop Set - A drop set is a set where you start with a weight slightly heavier than what you can complete a full set with, do a low amount of reps, and then drop down to a lower weight and repeat, up to the lowest weight available to you. These are very good for building your strength, because they allow you to keep going and working your muscles without injuring yourself. Example: I want to drop set my bicep curls. I can bicep curl about 25 lbs for 10-12 reps. I would start with 30 lbs, do 5 reps, then drop to 25 lbs and do 5 reps there. I could stop there, especially if I'm using dumbbells because I don't want to have that many dumbbells with me, but I could go to 20 lbs, do 5 reps, then to 15 lbs, and then repeat until I'm using 5 lbs. These usually work best with machines rather than free weights because again: there is definitely such a thing as too many dumbbells.

Also: Make sure your first set is a warmup set. That is, do slightly lighter weight and slightly more reps to get your muscles warmed up and ready to lift the heavier stuff. Warming up your muscles will give you a chance to practice your form and prepare your body to handle the heavy shit.

I will also say that your diet will have a massive impact on how fast/whether you reach your goals, but since you asked about the gym specifically, I'm sticking to that scope.

[brucespringsteen]

Hi, do you have any beginner tips for lifting/getting into the gym? I no longer want to be a scrawny waifish butch and instead wanna be able to pick up my gf and look like mid 80s Bruce… If you’re comfortable talking about it I’d love to hear if you have any tips… I’ve been researching and have learned that diet is a huge part in building muscle but as far as the gym goes I’m lost… I’m honestly mostly just nervous because I have no clue where to start and don’t want some dude to help me (nothing wrong honest help I’m just shy and get embarrassed)… Thank you!!!

hi king 🤝🏻

im so happy 2 talk about this cos im in my musclebound era again

disclaimer what i know is a mix of what i learned from my dad and reddit threads LOL and my own trial and error. weightlifting really is the gayass journey of all time 💪🏼😋

first gonna keep it real with u ive lost a lot of muscle mass from stupid life events n being sad lol but im actually getting back into a routine for the first time in over a year. so i haven't properly lifted anything heavier than the 15lbs dumbells i got at home 😂 when i was once able to press more than my weight ✊🏼😔 BUT form is so much more important than lifting heavy. u will get better results lifting at a weight that you can control and build up lifting heavier over time 👍🏼 which i can go more in depth about how to do that. good form is so sexy and makes u feel and look so badass

u might find more eloquent lifters out there who talk about the mind and muscle connection and visualization. it's really cool stuff that connects practicing mindfulness as u workout which is what makes weightlifting so meditative to me. this will also help u maintain good form and i think nourishes a healthy mindset toward working out/yourself in general

n you are definitely right about diet playing a huge part. don't worry about bulking/cutting when ur first starting out, most important thing is making sure you're getting enough protein. if u are iron deficient i would look into taking a supplement! dont know all the science but iron keeps ur oxygen flowing better, so your stamina can be down if ur iron count is low. my mindset about diet is the simpler the better and u should never be miserable lol. i will never give up beer & pizza & a good time 🫡

second most important thing is sleep. make sure u get enough.

1. back/shoulders and biceps

going to the gym can be a little scary, but that's where having a routine helps so much 🧑‍💻doing one of those dynamic workout routines u find on an instagram reel every now and then can be fun and i recommend it. BUT doing a random workout Everytime u workout will make it difficult to see results. doing the same workouts is how u can see ur progression better and focus on good form. im talking about learning the basics of benching, squatting, and deadlifting. 😜✌🏼

if u can, i would aim a routine of 3-4 times a week. I kept it like this:

2. leg day and abs

3. chest and triceps

what helped in staying consistent w going to the gym was having a set time where i would go. ritualistic

4th extra day: fun cardio like interval training or boxing. OR if i was feeling like i just needed a chill day a slow incline walk on treadmill/outside😊 then do some really intense stretching/foam rolling

here is an example of a chest/tris day

The 3 "T's" stand for tiers starting with the most difficult exercises, so I could use most of the energy I have on it.

To elaborate further on how to see progress: say this week you're able to bench press 60lbs. Next week you try 70lbs on your last rep and it's kinda hard. The third week, you bench 60lbs again, and it feels a little easier now. The fourth week, you're benching 70lbs on your last two sets. By the fifth week, you find you're able to do your entire workout with 70! Etc repeat etc

when i first started i kept one of those tiny composition books w different workouts and id also keep track of how much i was lifting when i reached a new pr/mile time/etc. u can also just keep this in ur notes app. but i found having the paper in front of me was more efficient than continuously looking at my phone and fighting the urge to check apps in between sets lol. also if i was getting texts id have No Idea which just helped me reinforce the gym was Me Time

before u buy into a gym membership tho, take advantage if they have a free trial. u can find what time is least busy/if the vibe fits for u.

another tip. put a photo 1985 bruce on ur wall trust me this will help.

I can go more indepth about specific workouts or if u got other questions, lmk!

U got this!

[technicallyhappyarcade]

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[mookybear12404]

Mooky, I saw your tags on the exercise post; do you have any tips for starting out weightlifting? Including tips for getting over nerves about going to one's college's gym?

YES VERY MUCH I DO

(I'm not sure what level of beginner you are so if any of this advice is too basic or you are left with questions just hmu I'm always down to help! Lifting has really helped my confidence a lot and has been like a miracle for my adhd/mental health/chronic pain so I'm super happy to share!)

Going to the gym at first can be TERRIFYING but I promise that once you get used to it, you'll find it really isn't so bad When you're in that initial phase, my #1 recommendation is to have a plan of action prepared for your first visit. That way you don't feel flustered when you get there and ruin the workout experience for yourself. Deciding before you go what you want to do, (what muscles you wanna work out, if you wanna do free weights or machines, if you're planning to do cardio (running) there, etc) can help lessen anxiety. It's also good to have a bag that is your designated "gym bag" where you can have everything you could possibly need during workout ready at a moment's notice (Like a backup hairtie, waterbottle, spare headphones, deodorant, etc)

Naomi King is a youtuber who helped me a lot when I first started out! She has several videos where she explains how to use specific machines step by step, including all of the details that regular gym goers might not realize aren't intuitive (like how to adjust machines for super short ppl ;_;) If you don't know what kind of exercises target which muscles, she (and other youtubers) have plenty of videos that could help!

You can certainly do a fullbody routine if you'd like, but I find personally that it's a difficult workout to maintain. If you are limited to going once a week then it makes more sense, but otherwise it can take a good hour or more, to do a full body workout. I personally really enjoy being able to pop in and out of the gym in 20min every other day and feel the "gym high" gradually throughout the week Personally, my gym workout routine looks like this:

Day 1: Biceps, (muscle on top of your upper arm, used when lifting a weight up), and back muscles. Day 2: Triceps (muscles on the bottom of your upper arm, used when pulling a weight down), and chest muscles.

Day 3: My favorite! Legs and shoulders. Between each day is a day of rest where your muscles can recover.

Each day should also include some sort of core workout. Core workouts can include crunches, planks, sit-ups, and ab machines. My cardio schedule is honestly just. Whatever days line up with my hair washing schedule. (I refuse to run and then show up to work sweaty LOL). Bikes and treadmills are my favorite, but you should also try stairs and rowing if those are available!

Besides just having a plan, here are a few other tips that could help!

Have a buddy. If you have a friend that is non-judgmental and safe, I highly recommend going together. It helps to keep your focus off everyone else and also keeps you accountable for showing up!

Have a treat waiting for you. I REALLY love Gatorade, and even though its not really a necessity for hydration, I keep a stock of them that I'm not allowed to drink unless i'm working out, so now my brain associates yummy drink with exercise! When I'm with friends, I like to go out for bagels or smoothies afterwards. On weekends when I have more time, I'll make my favorite coffee protein shake as a treat :D

If you're working out alone MUSIC MUSIC MUSIC MUSIC. Have a playlist made ahead of time or else you'll spend forever picking songs between machines. It helps keep you motivated and focused on yourself. For longer cardio workouts, I like to have a podcast ready

Perspective is an important part of going to a gym. PLEASE know that nobody there is judging you or thinking about how you look/are performing. From my experience, they're too busy absorbed in their own thoughts to care about you. Seriously.

This sounds stupid but If you have glasses? Take them off. I sometimes don't wear glasses or contacts in the gym even though I have pretty bad eyesight because that way I can't see other people. Out of sight out of mind I guess?

Some other tips include:

Be careful what your reasoning is for going to the gym. Are you going for health? Confidence? A hobby? Exercise is an excellent way for me to improve my chronic pain and mental health, but if you're going just to change your body you're probably gonna hate it and spend the whole time hyper focused on how your body looks. Learn to pride yourself in your improvement and your commitment to caring for yourself.

DON'T PUSH YOURSELF TOO HARD PLEASE I hate those internet memes that are like "If you don't feel pain the next day you weren't working out hard enough!" ACTUALLY NO THAT MINDSET CREATES INJURIES WE DON'T WANT THAT

I know this sounds dumb but like. What you do outside the gym matters JUST as much if not more than what you're doing in the gym. When you're lifting, your tearing apart your muscle fibers, and if you aren't providing your body with the proper hydration, protein, and sleep it won't be able to repair those muscle fibers with newer and stronger ones, and you will be left instead with several days of muscle soreness and no progress to show for it.

Hopefully this helps!!

[pricehuntersstoreeee]

Power Up Your Workout: Top Fitness Accessories You Need

Staying active and maintaining a healthy lifestyle is more accessible than ever, thanks to a wide range of exercise & fitness accessories. Whether you're a seasoned athlete or a beginner looking to start your fitness journey, having the right accessories can make all the difference in achieving your goals. Price Hunters Store offers an extensive collection of fitness accessories, designed to enhance your workouts and support a healthier, more active lifestyle.

Why Use Fitness Accessories?

Fitness accessories provide numerous benefits, ranging from improving workout performance to adding variety to your routine. Here are a few reasons why fitness enthusiasts should consider adding them to their regimen:

1. Enhanced Performance

Using fitness accessories can help you get the most out of your workouts. Items like resistance bands, ankle weights, and foam rollers not only target specific muscles but also challenge your body in new ways. This can improve your overall strength, endurance, and flexibility. For instance, resistance bands provide tension throughout the entire range of motion, making them excellent for strength training.

At Price Hunters Store, you’ll find various tools designed to enhance your performance, including resistance bands in different tension levels, agility ladders for speed training, and jump ropes for cardio conditioning.

2. Convenience and Portability

Many fitness accessories are lightweight and portable, making them ideal for people who prefer to work out at home or on the go. Items such as yoga mats, portable dumbbells, or resistance bands can easily fit into a bag or suitcase, allowing you to maintain your fitness routine wherever you are.

This portability also makes them convenient for home workouts. You don’t need a lot of space or heavy equipment to get a great workout—fitness accessories let you engage in effective exercises without needing to visit a gym.

3. Variety in Your Workouts

Adding fitness accessories to your regimen introduces variety, which is essential for preventing workout boredom. Repeating the same exercises can lead to plateaus where your progress slows down. Accessories like kettlebells, balance boards, or stability balls can offer new challenges to your muscles, helping you break through those plateaus and continue seeing results.

For example, incorporating kettlebells into your strength routine adds a dynamic element that improves functional strength, coordination, and balance. Price Hunters Store offers an array of accessories that keep your workouts fresh and engaging.

4. Targeted Training

Fitness accessories allow for more precise, targeted training. Whether you're aiming to build core strength, improve balance, or recover from an injury, there are specific tools designed to meet these goals. Accessories such as ab rollers, stability balls, or resistance tubes can isolate and engage specific muscle groups more effectively than traditional exercises alone.

For those focusing on rehabilitation or injury prevention, tools like foam rollers and massage balls are excellent for increasing mobility and releasing muscle tension. Price Hunters Store provides many of these items, helping you optimize your workouts for your specific fitness needs.

5. Affordability

Compared to large gym machines or high-end equipment, fitness accessories are generally much more affordable. Even with a limited budget, you can purchase a wide variety of tools to create a full-body workout routine at home. Dumbbells, resistance bands, and yoga mats are among the most cost-effective options that can still deliver impressive results when used consistently.

Popular Exercise & Fitness Accessories

There are countless exercise and fitness accessories available today, each designed to serve a unique purpose. Here’s a look at some of the most popular and useful accessories that you can find at Price Hunters Store.

1. Resistance Bands

Resistance bands are one of the most versatile pieces of equipment you can own. Available in various tension levels, they can be used for strength training, stretching, and rehabilitation. They are particularly useful for people with joint pain, as they provide resistance without adding weight, reducing strain on the joints. They’re also great for targeting smaller muscle groups that are often neglected in traditional workouts.

2. Yoga Mats

A good yoga mat is essential for anyone who enjoys practicing yoga, Pilates, or even bodyweight exercises. Yoga mats provide a non-slip surface and extra cushioning, which is especially important for maintaining stability during poses and protecting your joints. Some mats also offer additional thickness or eco-friendly materials for more environmentally conscious buyers.

3. Foam Rollers

Foam rollers are popular for myofascial release, a type of self-massage that helps release muscle tightness and improve blood flow. Regular use of foam rollers can reduce muscle soreness, increase flexibility, and prevent injuries. They are a great tool for both pre-workout warmups and post-workout recovery.

4. Kettlebells

Kettlebells are excellent for full-body workouts that combine strength, flexibility, and cardiovascular endurance. Their unique shape allows for swinging motions that can target multiple muscle groups at once. They’re great for exercises like kettlebell swings, goblet squats, and Turkish get-ups.

5. Jump Ropes

Jump ropes are an incredibly effective tool for cardiovascular workouts, improving coordination, and building endurance. Whether used as a warm-up or as a primary workout, jump ropes are affordable and portable, making them a popular choice for people looking to get fit on the go.

6. Dumbbells

Dumbbells are a staple in strength training and are available in a wide range of weights, from light to heavy. They can be used in various exercises to build muscle and improve tone. Adjustable dumbbells, in particular, are a convenient option, as they allow you to change the weight easily without needing multiple sets.

7. Ankle Weights

Ankle weights add resistance to bodyweight exercises like leg lifts, lunges, and even walking. They are effective in building lower body strength and can enhance your cardio workouts by increasing the intensity.

Tips for Choosing the Right Fitness Accessories

Choosing the right fitness accessories for your workout routine depends on your fitness goals, available space, and personal preferences. Here are a few tips to help you make the best choice:

Consider Your Fitness Goals: If you’re focusing on strength training, items like dumbbells or kettlebells are ideal. For flexibility and mobility, yoga mats and foam rollers are great additions.

Start Small: If you’re new to working out or on a budget, start with basic accessories like resistance bands or a jump rope. These are affordable and versatile tools that can be used in many different workouts.

Read Reviews: Always check customer reviews before purchasing, as they can provide insight into the product’s quality and performance. Price Hunters Store includes reviews for many of their fitness accessories, giving you confidence in your purchase.

Durability Matters: Invest in quality products that will last. Cheaper accessories may wear out quickly, so it’s worth spending a little extra on durable items, especially if you plan on using them frequently.

Conclusion

Fitness accessories are an excellent way to boost your workout routine, offering convenience, variety, and targeted training at an affordable price. Whether you’re looking to enhance your strength training, improve flexibility, or aid in recovery, Price Hunters Store has a wide range of accessories to meet your needs. From resistance bands and foam rollers to kettlebells and yoga mats, you can find everything you need to stay active and healthy. 

[2x-nutrition]

Embark on your fitness journey with our Beginner's Guide to Killer Abs at the gym. Learn effective exercises, workout routines, and expert tips to sculpt and strengthen your core. Get ready for impressive results! Read more

[cachemypov]

20/8/24

Remember last Tuesday I wrote about how shitty my gym day was? I strive freaking great this week! Damn good that my confidence boost up when I look at myself in the mirror (except my stomach, of course)

The original core exercise were too intense and I doubt that I am able to do it, so I found a beginner workout routine via youtube today - it turned out amazing. So I'm going to use that for the time being till my core and abs are stable.

Work was busy but had a great news because my reporting officer told me that I can have a chance to go to another clinic to in learning start-ups. I hope this time round I can get a good chance to learn new stuff (for real). Although everything is still in the midst of discussing, but if this opportunity is given, I probably would just continue staying in the organization because I get to learn new stuff.

Has been waking up late recently for work. But I think it's because I've been popping pills beforehand and I ate it late, therefore it affects my waking time. Or it's just all excuses, I just doesn't want to wake up hahahahah. Anyway, hitting to sack after i'm done with my protein shake because I'm lack of protein today :0

[hiitbook]

at home no equipment workout plan

100 No-Equipment Workouts: The Ultimate Guide to Fitness Anywhere, Anytime

In today’s fast-paced world, finding time to exercise can be challenging, especially if you’re not a fan of crowded gyms or don’t have access to workout equipment. Enter "100 No-Equipment Workouts," a comprehensive guide that empowers you to stay fit wherever you are, without the need for any special gear. This book is your go-to resource for building strength, burning fat, and improving your overall health using just your body weight.

Why No-Equipment Workouts?

No-equipment workouts are incredibly versatile and accessible. Whether you’re at home, traveling, or even outdoors, these workouts require nothing more than a little space and determination. They’re perfect for beginners looking to start their fitness journey, as well as seasoned athletes seeking to maintain their fitness without the constraints of a gym.

What’s Inside the Book?

"100 No-Equipment Workouts" offers a variety of exercises that target every major muscle group, ensuring a well-rounded fitness regimen. The workouts are categorized by difficulty level, allowing you to progress at your own pace. Here’s a sneak peek at what you can expect:

Full-Body Circuits: High-intensity routines that combine strength and cardio to maximize calorie burn and improve endurance.

Upper Body Strength: Exercises focused on building strength in your arms, shoulders, and chest, like push-ups and planks.

Core Workouts: Ab-focused routines that target your midsection, helping to build a strong, stable core.

Lower Body Burners: Workouts that sculpt and tone your legs and glutes, including squats, lunges, and glute bridges.

Flexibility and Mobility: Stretching routines to improve flexibility, reduce muscle soreness, and prevent injury.

Benefits of No-Equipment Workouts

Convenience: Work out anytime, anywhere—no gym membership required.

Cost-Effective: Save money on expensive equipment and gym fees.

Scalability: Suitable for all fitness levels, with modifications to increase or decrease difficulty.

Comprehensive Fitness: Target every major muscle group and improve cardiovascular health, flexibility, and strength.

Variety: With 100 workouts to choose from, you’ll never get bored or stuck in a fitness rut.

Who Should Read This Book?

"100 No-Equipment Workouts" is perfect for:

Beginners: Those new to fitness looking for a simple, effective way to start exercising.

Busy Professionals: People with tight schedules who need quick, efficient workouts.

Travelers: Individuals who want to stay fit on the go without the need for gym access.

Fitness Enthusiasts: Those who want to diversify their routine with bodyweight exercises.

How to Get Started

The book is designed to be user-friendly, with each workout clearly explained and illustrated. Simply pick a workout that matches your fitness level and goals, and get started. No need to worry about complicated equipment or gym logistics—just you and your body, getting stronger every day.

Final Thoughts

"100 No-Equipment Workouts" is more than just a collection of exercises; it’s a roadmap to achieving your fitness goals with minimal resources. Whether you’re aiming to lose weight, build muscle, or just stay active, this book provides the tools you need to succeed. With consistency and dedication, you’ll see results that go beyond physical changes—boosting your confidence, energy levels, and overall well-being.

download here

[thexptcom]

Optimizing Your Workout: Ab Crunch & Shoulder Machine

In the journey towards achieving peak fitness, the right tools and exercises can make all the difference. Among the myriad of gym equipment available, the abdominal crunch machine and shoulder machine exercises stand out for their effectiveness and ability to target key muscle groups. This article delves into the benefits and techniques of using these machines, offering insights into how they can be seamlessly integrated into your workout routine.

### Understanding the Abdominal Crunch Machine

The abdominal crunch machine is a staple in most gyms, designed to specifically target the abdominal muscles. Unlike traditional crunches performed on the floor, this machine provides a controlled environment where resistance can be adjusted to match your fitness level. This makes it an ideal choice for both beginners and advanced gym-goers looking to sculpt their abs.

#### Benefits of the Abdominal Crunch Machine

1. **Targeted Muscle Activation**: The machine isolates the abdominal muscles, ensuring that they are the primary focus during the exercise. This isolation helps in achieving a more defined and toned midsection over time.

2. **Controlled Motion**: One of the significant advantages of using the abdominal crunch machine is the controlled motion it offers. This reduces the risk of injury, especially to the lower back, which is often a concern with traditional crunches.

3. **Adjustable Resistance**: The machine allows you to adjust the resistance, making it easier to progress in your workout. As your core strength improves, you can increase the resistance to continue challenging your muscles.

4. **Posture Support**: The machine is designed to support your posture, ensuring that you maintain the correct form throughout the exercise. This is particularly beneficial for those who are new to strength training or who may struggle with maintaining proper form during free-weight exercises.

### How to Use the Abdominal Crunch Machine

Using the abdominal crunch machine correctly is key to maximizing its benefits. Here’s a step-by-step guide:

1. **Adjust the Seat and Resistance**: Before starting, ensure that the seat is adjusted so that your feet are flat on the ground and your knees are at a 90-degree angle. Set the resistance to a level that challenges you but still allows you to complete the exercise with proper form.

2. **Position Yourself Correctly**: Sit on the machine and place your feet under the footpads. Grasp the handles or place your arms across your chest, depending on the machine’s design.

3. **Perform the Crunch**: Slowly contract your abdominal muscles to curl your torso forward. Focus on using your abs to perform the movement rather than pulling with your arms. Hold the contraction for a second before slowly returning to the starting position.

4. **Repeat**: Aim for 3 sets of 12-15 repetitions, adjusting the resistance as needed to maintain good form throughout.

### Shoulder Machine Exercises: Enhancing Upper Body Strength

While the abdominal crunch machine focuses on core strength, shoulder machine exercises are essential for building upper body power and stability. The shoulder muscles, or deltoids, are involved in almost every upper body movement, making them crucial for overall functional strength.

#### Benefits of Shoulder Machine Exercises

1. **Isolated Shoulder Targeting**: Shoulder machines are designed to isolate the deltoid muscles, allowing for a more focused workout. This isolation helps in developing stronger and more defined shoulders.

2. **Reduced Injury Risk**: Free weight exercises like shoulder presses can put a lot of strain on your joints if not performed correctly. Shoulder machines provide a more controlled environment, reducing the risk of injury.

3. **Balanced Muscle Development**: Using machines ensures that both sides of your body are working equally, helping to correct any muscle imbalances that may develop over time.

4. **Variety of Movements**: Most shoulder machines offer multiple grip options and adjustable settings, allowing you to perform different exercises such as the shoulder press, lateral raises, and front raises. This variety helps in targeting different parts of the shoulder muscles for comprehensive development.

### How to Perform Shoulder Machine Exercises

To get the most out of your shoulder machine workouts, follow these guidelines:

1. **Adjust the Machine**: Start by adjusting the seat height so that your shoulders are aligned with the machine’s handles. This alignment is crucial for ensuring that the right muscles are targeted during the exercise.

2. **Choose Your Grip**: Depending on the machine, you might have the option of different grips. A neutral grip (palms facing each other) is generally easier on the joints, while an overhand grip (palms facing forward) targets the deltoids more directly.

3. **Engage Your Core**: While performing the exercise, keep your core engaged to maintain stability and support your lower back. This will also help in transferring power effectively from your lower body to your upper body.

4. **Execute the Movement**: Push the handles upward (for shoulder presses) or outward (for lateral raises) in a controlled manner. Avoid using momentum to lift the weight, as this reduces the effectiveness of the exercise and increases the risk of injury.

5. **Controlled Return**: Slowly lower the handles back to the starting position, ensuring that you maintain tension in the shoulder muscles throughout the movement.

### Conclusion: Integrating These Machines into Your Routine

Both the abdominal crunch machine and shoulder machine exercises offer significant benefits when incorporated into a well-rounded fitness routine. By using these machines correctly, you can enhance your core stability and build stronger, more defined shoulders. Remember to start with appropriate resistance levels and gradually increase the intensity as your strength improves. With consistency and proper form, these machines can be powerful tools in your fitness arsenal, helping you achieve your goals more effectively and safely.

Whether you’re a seasoned gym-goer or just starting your fitness journey, these machines provide a reliable and effective way to target key muscle groups, making them a valuable addition to any workout regimen.

[cozyfitcorner]

Transform Your Fitness Journey with Easy Home Workouts: No Gym Needed!

Hey there, fitness enthusiasts! 🌟 Struggling to find time for the gym? Or maybe you're just not a fan of crowded spaces and hefty membership fees. No worries! You can get fit right at home with some simple, effective workouts and a few must-have tools. Plus, I’ve got a special recommendation that has totally transformed my home workout routine! Let's dive in.

Why Home Workouts Rock

Imagine waking up, rolling out of bed, and starting your workout within minutes. That’s the beauty of home workouts—ultimate convenience. You don't have to worry about gym hours or commuting; it's all on your schedule. Besides saving precious time, think about the money you'll save. No more expensive gym memberships or travel costs.

Working out at home also means you have complete privacy. Forget about feeling self-conscious or dealing with crowded spaces. It's just you, your workout, and your goals. Plus, you can tailor your exercise routine to fit your mood and energy levels on any given day, giving you the flexibility to mix things up and keep it interesting.

Home Workout Must-Haves

Before we jump into the routines, let's talk gear. Having the right equipment can make a massive difference in your workout efficiency and enjoyment.

First on the list is a cozy yoga mat. It's perfect for everything from yoga to ab workouts, providing comfort and support. Next, grab some versatile dumbbells. They are ideal for building strength and toning muscles. Don’t forget handy resistance bands. These lightweight bands are super effective for a range of exercises.

For cardio lovers, a jump rope is a must. It's fun and great for improving coordination. And finally, let me introduce you to a game-changer in home fitness: Multi-functional Folding Push Up Board. This amazing tool has completely revamped my workouts. It’s easy to use, versatile, and perfect for any fitness level. Trust me, you’ll want to check it out here.

Kickass Home Workout Routines

Whether you’re just starting out or are a seasoned fitness buff, I’ve got you covered with some routines that match your level.

For beginners, start with a simple warm-up, like five minutes of light cardio—think jumping jacks or high knees. Move on to bodyweight squats, push-ups, and planks. Each exercise should be done in sets of three with a manageable number of reps. Don’t forget to cool down with some stretching to keep those muscles happy.

If you're at an intermediate level, try incorporating jump rope into your warm-up. Lunges, dumbbell rows, and bicycle crunches will challenge your muscles and keep your heart rate up. Again, three sets of each exercise should do the trick, followed by a good stretch.

For the advanced fitness enthusiasts out there, start with dynamic stretches to get your body ready. Then dive into burpees, deadlifts with dumbbells, and weighted Russian twists. Push yourself with three sets of each exercise and finish with a well-deserved cool down.

Keep the Motivation High

Staying motivated can be tough, but I’ve got some tips to keep your spirits high. Set realistic goals and break your fitness journey into small, achievable steps. Tracking your progress with a fitness app or journal can also be incredibly motivating as you see your improvements over time.

Finding a workout buddy can make all the difference. Whether it's virtual or in-person, having someone to share your journey with can boost accountability and make workouts more fun. And don’t forget to treat yourself when you hit a milestone. Celebrate with something special—perhaps new workout gear or a relaxing spa day.