Never Look Like The New Guy At The Gym With This Beginner’s Workout

This full-body circuit is the best beginner's workout if you're not sure how to get started. Trainer Sean Garner is here to give you the lowdown.


Ebenezer Samuel |

The hardest part of going to the gym for the first time? Figuring out what to do, and finding a decent beginner’s workout is just as difficult. The gym can be intimidating and daunting, and it’s hard to know exactly how to get started. Newcomers to the gym know all about pushups, bicep curls and sit-ups, but it’s not always easy to figure out what exercise to do first, or how to arrange a workout.

Related: The Beginner’s Guide To Battle Ropes

And that’s the point of this workout from trainer Sean Garner. Garner builds the ultimate introductory workout for first-time gym-goers, presenting you with the critical exercises that you should do and how to do them. All you need is a pair of dumbbells.

Related: The 15 Minute Workout You Can Do In Your Lunch Break

What should you do if you’re a gym first-timer? Don’t walk up to any of the big machines, but instead, go straight to the dumbbells. Start with your legs, but don’t do those glory moves such as deadlifts or heavy squats. And don’t expect to do any pushups in this routine, either.

You’ll start with split squats, then train your back with bent-over dumbbell rows, then work your glutes and hamstrings with weighted hip thrusts, and finally your arms with alternating overhead presses.

Related: Download The Maximum Mass Workout Plan To Build Big Muscle In 28 Days

Directions: Do 8-12 reps of each exercise in the video above. Perform 3-4 rounds of this circuit, resting as needed.

1. Split squat

2. Bent-over dumbbell row

3. Dumbbell hip thrust

4. Half-kneeling overhead press

Originally published on menshealth.com

READ MORE ON: beginners build muscle dumbbells get ripped getting started workout