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What do you think of this workout?

cannonfury2006
cannonfury2006 Posts: 27 Member
edited January 26 in Fitness and Exercise
I am new at working out so I have no clue what I am doing lol
also how long should I rest between sets?

4 Sets every other day

I usually wait 40 seconds between each set. I have not been doing warm ups before I start, are they necessary?

Body weight squats-10
Desk pushups-10
Body weight lunges-10 per leg
Single hand dumbbell rows- 20 per arm
Plank- 15 seconds

I also walk about 30 minutes to an hour daily.

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    Between these sets? Circuit them. Do them all in a row, no stopping, 5 reps per. That's 1 set. Do 5-10 sets per session.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    warm up with 20 or so jumping jacks.


    then add to your work out 20 jumping jacks.
    double the squats.
    for the rows, do ten per each arm.
    try and get loooooow on the push ups and do them right.

    ETA- decrease your rows, but up the weight.
  • footiechick82
    footiechick82 Posts: 1,203 Member
    I agree - do them in a circuit.

    So no rest between doing the exercises, and hold a 30 to 60 second plank if you want to see any difference, 15 seconds isn't long enough.

    Also, the dumbell rows, if you can do 20, you need a heavier weight, try increasing 5lbs and doing 10-12 reps. Don't limit yourself to 10 reps - that's just a buffer. If you can pump out 2 more - DO IT!

    SO... no rest

    Squats (lets just say - this is even a lot for a beginner) 150lbs x 10
    Pushups (start on your hands and even if you have to go on your knees for the last 5!) x 15
    Lunges (you don't want to do the same as squats, you're using one side, about 1/2 the weight) 75lbs x 10 on EACH side
    Sigle hand dumb bell rows - ? weight x 10
    Plank - 30-60 seconds

    break for 1 1/2 and start again.

    Edit - if you want to melt fat you need to keep your heart rate up, so after each set of exercises, do some cardio, exp. jumping jacks, high knees, mountain climbers, run in place, etc for a minute
  • helpfit101
    helpfit101 Posts: 347 Member
    What's your goal?

    I assume it's to lose weight (fat).

    Then yes just do them without much rest in so called circuit fashion.

    There is something called tabata you could try also. Do everything 20 seconds on, then rest 10 seconds off. The 20 seconds should be near full out effort.

    So in the time you have just do as many as you can, but with proper form!

    Body weight squats- as many as you can in 20 seconds
    Rest 10 seconds
    Desk pushups-as many as you can in 20 seconds
    Rest 10 seconds
    Body weight lunges-as many as you can in 20 seconds
    Rest 10 seconds
    Single hand dumbbell rows- as many as you can in 20 seconds
    Rest 10 seconds
    Plank- 20 seconds
    Rest 10 seconds
    Rest 60 seconds
    Start over

    Do the entire thing 3-6 times. For tabata training you definitely should be breathing hard and happy to rest ever 10 seconds you get.

    Important: make sure you do an even number of left/right handed single hand dumbbell rows or substitute exercise for something else (two handed dumbbell row). You can alternate hand between sets or maybe ever 4 reps or something to keep it even aswell.
  • cannonfury2006
    cannonfury2006 Posts: 27 Member
    My goal is to lose weight and get stronger. I am very weak, having spent a lot of time doing nothing before realizing I need to get healthier. I am about 30 lbs overweight.

    Also, with the exception of the rows, I don't use weights. I am more of a body weight exercising kind of person.
  • footiechick82
    footiechick82 Posts: 1,203 Member
    Ok then, if it's just body weight and you're going to have dumbells... lets do this instead

    Squats plus overhead shoulder press x 15 with the dumbells
    Pushups x 15
    Lunges and bicep curl at the same time x 10 on each leg
    Single hand dumb bell rows - ? weight x 10
    Plank - 30-60 seconds

    cardio for 1 min

    rest 1 min 30 seconds

    repeat
This discussion has been closed.

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