Browsing All Posts filed under »Beginner's Workouts«

Beginner Workout In The Weight Room

February 11, 2014 by


It’s that time of year again!  Ambition, Determination and courage are in the air.  We all want it, that lean, sleek and fit body.  What if, we made that happen this year?  ALL of us!  Beach ready by summer! Are you ready to INVEST in your health?  GREAT! Sign up at a nearby gym this […]

Beginner Workout #20: featuring Coach Courtney Townley

July 17, 2011 by


The most important thing to remember as a beginner exerciser is to GO SLOW and PAY ATTENTION to what you are doing.  Slowing down movement when performing new exercises helps to prevent injury and actually challenges the endurance of muscle tissue.  Paying attention means focusing on your form and proper execution of the movement to […]

Beginner’s Workout #19: featuring Coach Tami Kingery

June 20, 2011 by


Hamstring press w/ball. Begin by lying on your back.  Place feet hip width apart on top of an elevated surface like a bench or step, shoulders are back and down, knees bent, and palms facing up.  With the ball directly between your knees, lift and lower, squeezing the ball.  First set is straight up and […]

Beginner’s Workout #18: featuring Coach Courtney Townley

May 13, 2011 by


Bridge on Stability Ball:  (15 reps/3 sets) Start sitting on ball and walk out until your head and shoulders are the only parts supported by the ball.  Keep your knees parallel and your feel only hip width a part.  Holding a free weight in each hand, gently place the weights so they are resting on […]

Beginner’s Workout #17: featuring Erin Sabin

April 17, 2011 by


Here is a series of exercises using your body weight and core strength.  Perform all exercises in proper form with your shoulders down away from your ears, your spine in neutral and your core engaged.  Unless otherwise noted your feet will be planted hip distance apart and parallel.  Do 2-4 sets of these exercises, 8-15 […]

Beginner Workout #16: featuring Michele John

March 13, 2011 by


Squat with dumbbell shoulder press: Standing straight up with feet hip distance apart, hips level and shoulder blades back.  Grasp a set of dumbbells so that your palms are facing each other (or move hands to front of your body if you do not want to use dumbbells).  Hold the dumbbells close into your body […]

Beginner’s Workout #15: featuring Vicki Bernstein

February 13, 2011 by


Static Squat / Low Dumbbell Row The Low Row targets the muscles of the mid back (latissimus dorsi), upper back (trapezius and rhomboids), back of the shoulders (posterior deltoids) and front of the upper arms (biceps). Squats work all the muscles of the quadriceps (the rectus femoris – middle head- vastus lateralis – outer head […]

Beginner’s Workout #14: featuring Cary Hofstad

January 16, 2011 by


Stability Ball: I love the stability ball. It is not a stable surface so your body is forced to recruit stabilizer muscles to maintain your balance during movement.  Upper Back Extension 1)   Start on your knees with the ball in front of you. Roll yourself onto the ball until your lower abdominal muscles and hips are supported, […]

Beginner’s Workout #13: featuring Courtney Townley

December 15, 2010 by


I am a huge fan of compound movements when it comes to beginner workouts for two reasons:  you can workout every major muscle in your body with just a few exercises, and it keeps the workout short and sweet….leaving less excuses NOT to do it.  The exercises below are challenging beginner exercises, but remember, our […]

Beginner’s Workout #12: featuring Vicki Bernstein

November 14, 2010 by


Shoulder Press – Integrated with Tubing Seated on a Stability Ball This is a great way exercise for the shoulder girdle, which improves shoulder girdle rhythm and improves posture.  Adequate shoulder range of motion is required to perform this exercise without compensation to the low back.  Sitting tall in neutral spine on the stability ball, […]