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Do Something Bitches BEGINNER EXERCISE PLAN

BEFORE YOU GET STARTED

  1. 30 minutes of cardio is to be completed 3 times each week
  2. Cardio can be done using any machine, walking or running outside as long as some movement is achieved
  3. Try to increase the weight on each set, even if it is slight
  4. Mind to muscle connection is everything!

KEEP THE WEIGHT WORKOUTS TO A MAXIMUM OF 45 MINUTES

KEEP THE REST TIME BETWEEN SETS TO 45 SECONDS - 1 MINUTE

'Best forms of cardio would be incline walking or HIIT running/walking. For incline walking keep the treadmill on an incline of 6 or more and keep your speed at 5.5 or more. You don’t want to be jogginxg this is just a hard/fast walk. You will need to stretch your calves before doing this as well. Or the other option for cardio is HIIT running: keep the treadmill at an incline of 1 and put the speed above 8 for one minute and run as fast as you can then for the next minute put it back down to 5-6. Repeat this process for at least 30mins. I like to do the HIIT on all days bar leg day and the following days after when your legs are too sore. Cardio must be done after every workout. I also recommend if possible doing another form of cardio on the days when you aren’t at the gym whether that be walking the dog around the block or going for a light jog.'

REPS FOR EXERCISES: 8 - 15

FIRST SET: 15 | SECOND SET: 12 | THIRD SET: 10 | FOURTH SET: 8

MONDAY

LEGS AND ABS

FIRST SET: 15 | SECOND SET: 12 | THIRD SET: 10 | FOURTH SET: 8

  1. SQUATS (4 SETS WITH THE BAR ON YOUR BACK)
  2. LEG PRESS (4 SETS WITH YOUR FEET OVER THE PLATE)
  3. LUNGES (4 SETS OF 20 REPS EACH)
  4. BODYWEIGHT HIP THRUSTS (4 SETS OF 12 EACH)
  5. FULL SIT UPS // LEG RAISES (4 SETS, KEEPING YOUR FEET OFF THE GROUND)

1. SQUATS

4 SETS WITH THE BAR ON YOUR BACK

Barbell weighted squats: "You want your feet to be just wider than shoulder width apart and point your toes slightly out, the reason for this is so that you can engage your inner thigh and keep your knee in a stronger position for once this gets heavier. As I’m squatting down, I’m focusing on my mind to muscle connection to ensure when I push back up I’m pushing back through my heels to engage my ass and hamstring rather than just pushing through my toes and just working my quads. I’ve also got my elbows tucked in tight to my body and looking up so my chest is raised high, which keeps me in a better position for my spine and ensures that I won’t fall forwards. As you’re pushing, up you want to be focusing on recruiting your ass and making sure you’re pushing through with it and your heels"

2. Leg Press

4 SETS, WITH FEET OVER THE PLATE

Leg press (Booty press): "Main points are to keep your toes just over the board so that when you’re pushing off you’ll have to use your hamstring and booty more than your quads which will in turn put less pressure on your knee. Focus on pushing through the heels and not locking the knees out at the end of the movement. Bring your knees to just off your chest at the bottom of the movement and keep your knees open throughout."

3. Lunges

4 SETS OF 20 REPS

4. Bodyweight hip thrusts

4 SETS OF 12

5. sit ups and leg raises

4 SETS, KEEPING YOUR FEET ON THE GROUND

Full sit up: "Hands locked in on your shoulders, flat back to the ground and do a full sit up. Again if you can’t do a full sit up yet then use a weight or get someone to stand on your toes. If this is too hard just sit up as high as you can."
Laying leg raise: "Put your hands underneath your ass so that your lower back is supported, keep your back and head flat to the ground, raise your legs straight up to 90 degrees and try and keep them just off the ground between reps. If this is too hard just touch the ground and bounce."

WEDNESDAY

UPPER POSTURE

FIRST SET: 15 | SECOND SET: 12 | THIRD SET: 10 | FOURTH SET: 8

  1. SEATED ROW (4 SETS)
  2. BENT OVER ROW (4 SETS)
  3. CHEST PRESS (4 SETS, WITH DUMBELLS)
  4. SEATED BICEP CURLS (4 SETS, WITH DUMBELLS)
  5. STRAIGHT BAR TRICEP PUSH DOWN (4 SETS)
  6. LOWER BACK EXTENSION (4 SETS)

1. SEATED ROW

4 SETS

Seated row: Main focus here is to keep the back straight, don’t arch until the end when you need to stick your chest out. Even when you’re stretching out there’s no need to overreach. Try and focus on not gripping the bar too tight so that you can focus on squeezing your shoulder blades together and pulling through with your back rather than your arms. Keep your elbows tucked in tight to your sides.

2. BENT OVER ROW

4 SETS

3. CHEST PRESS

4 SETS, WITH DUMBELLS

Flat dumbbell bench press: Focusing on just pressing through with the chest and not using the shoulders and triceps as much. You want the dumbbells to be straight, in align, don’t drop them below your chest at the bottom of the movement and push the together and squeeze at the top of the movement. Keep them in line with the middle of your chest.

4. SEATED BICEP CURLS

4 SETS, WITH DUMBELLS

Seated dumbbell bicep curl: Back straight seated on the edge of the bench. Let your palms face into you at the start of the movement and as your curl twist the palms to the top and twist the dumbbells out to emphasise the peak in your bicep. Completely relax and straighten the arms at the bottom of the exercise.

5. straight bar tricep push-down

4 SETS

Straight bar tricep push-down: Stick your Ass out so that all of your bodyweight is directly over the bar, from here tuck your elbows in tight to your body and push down, trying to just use the triceps. Stop the bar back at 90 degrees to keep tension on your triceps then push it back down and try and get just off straightening your arm.

6. LOWER BACK EXTENSION

4 SETS

Lower back extension: Laying flat on your stomach, lifting our hands and knees off of the ground at the same time so that your lower back is supporting you and having to work to keep your body up. Come back down to the bottom and completely relax.

FRIDAY

LEGS AND ABS

FIRST SET: 15 | SECOND SET: 12 | THIRD SET: 10 | FOURTH SET: 8

  1. SUMO DEADLIFT (4 SETS WITH KETTLE BELL)
  2. SQUATS (4 SETS, WITH YOUR ASS OUT AND PUSHING HEELS)
  3. JUMP SQUATS AND LUNGES (4 SETS OF 20 REPS EACH)
  4. BODYWEIGHT HIP THRUSTS (4 SETS OF 12 REPS EACH)
  5. SPLIT SIDE SQUATS (4 SETS OF 12 REPS EACH LEG)
  6. DONKEY KICKS (4 SETS OF 12 REPS EACH LEG)
  7. CRUNCHES // SEATED LEG TUCKS (4 SETS WITH YOUR FEET FEET OFF GROUND)

1. SUMO DEAD LIFT

4 SETS, WITH A BELLBAR

2. BODYWEIGHT SQUATS

(4 SETS, WITH YOUR ASS OUT AND PUSHING HEELS)

Bodyweight squats: Shoulder width apart with your feet, pointed slightly out. Focus on mind to muscle connection to engage your ass, hamstrings and quads. Push off with your heels to make this easier and ensure that you just aren’t pushing off with the front of your legs but rather using everything.

3. JUMP SQUATS AND LUNGES

(4 SETS OF 20 REPS EACH)

Jump Squats: Same base stance as a normal squat, spring as high as you can at the top end of the squat and go straight back into another rep as you land.

4. BODYWEIGHT HIP THRUSTS

(4 SETS OF 12 REPS EACH)

Bodyweight hip thrust: Back straight, toes off the ground, push through your heels and flex your ass at the top of the movement.

5. SPLIT SIDE SQUATS

(4 SETS OF 12 REPS EACH LEG)

6. DONKEY KICKS

(4 SETS OF 12 REPS EACH LEG)

Donkey kicks – Push through and lead with your heel, flex your ass at the top and straighten your leg, keep your hips square and don’t let your leg rest at the bottom of the movement.

7. CRUNCHES // SEATED LEG TUCKS

4 SETS, WITH YOUR FEET ON THE GROUND

Crunches: Same as a full sit up but you’re only going half way. Lay flat, sit up to half way then come all the way back down to the ground so you’re flat.
Seated leg tuck: Sit on your ass, hands back behind you for support and tuck your knees to your chest, if this is too hard then touch the ground and bounce.
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Credits:

Created with images by Just some dust - "black" • paulbr75 - "woman jogger jogging beach" • ThoroughlyReviewed - "Running Fitness Models - Must Link to https://thoroughlyreviewed.com" • Mcability - "gym fitness workout" • www.metaphoricalplatypus.com - "Treadmill"

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