6 Awesome Exercises To Get You Started In The Gym

You have made the commitment to yourself that you would like to get into shape. However, you are unsure where to start. I can assure you that you are not alone and you will have done what most people do and that's to google search one of the following phrases:

1. Exercise Programmes
2. Weight Loss Workout Plan
3. Muscle Building Workout Plan

Well, you see, the problem with this is that each one of the those phrases alone has millions of hits on google and now it becomes very easy to be overwhelmed by it all. The tendency now is not start anything at all. So how do you start?

This is a huge area and it is one of the biggest questions I get asked within my line of work. Don't worry you are not alone. People are always looking to start working out but are unsure how to do it. Common questions are "Where do I start?" and  "Am I doing it correctly?", "What should I be doing to get a flat stomach?".

Well today you are going to learn 6 awesome exercises to get you started in any gym along with the right form so you can preform them safely and make steps towards your goals. I am even going to provide you with a sample workout plan that you can use in your local gym.

Remember, If you have no gym experience at all and/or are new to an exercise you will need to start with a light weight and master the basics of the movement first. Any questions please get in touch and I will be happy to answer them. Remember, there is no right or wrong, only consequences!

A Quick Google Search For Fitness Programmes.

Goblet Squat

The goblet squat is a great exercise for beginners as it is easy to learn, you need very little equipment and it allows the body to become aware of positioning. Performing this exercises correctly will allow you to progress onto back squats or front squats more effectively.

The goblet squat teaches you what your back should be doing whilst you squat. A lot of people jump on to the Barbell back squat without realising the importance of creating back tension. Performing the goblet squat highlights the need to have back tension as without this the tendency to fall or lean forward becomes very apparent.

The best use of the goblet squat is to incorporate into a warm up, teaching beginners how to squat, great for high rep sets for hypertrophy and endurance along with set challenge workouts.

How to preform the goblet squat?

The goblet squat is a great exercise to help increase hip mobility, improves inactive glutes aka the bum, builds a strong core and upper back.

1. Start by standing upright and holding the kettlebell by like a trophy close to your chest.
2. Squat down between your legs and keep your chest and head up and aim to have you back as neutral as possible. 
3. When you are in the "hole" or the bottom of the squat push your knees out and stand up​

What muscles does the Goblet Squat Work?

Upper Back
Core
Quadriceps ​

Dumbbell Row

The dumbbell row can be one of the most versatile upper body exercises out there when performed correctly. However as you can imagine often the simple exercises are the ones often butchered in the gym.

How to Perform the Dumbbell Bent Over Row

1. Choose a flat bench
2. Place a dumbbell on the floor along side the bench and place one hand on the bench in front. Bend your upper body forward until your chest and back are parallel to the floor.
3. Choose the opposite hand which isn't learning the bench to pick up the dumbbell on the floor. Hold the weight in position with a neutral back,
4. Pull the weight up and try and put it in your back pocket, creating an arch. A common mistake is to pull the weight straight up from the floor. However, the aim here is to work the lats and this movement will work the upper traps. When you are in the correct position your lats are below the shoulder blade and by trying to put the weight in your back pocket you will activate the correct muscles.
5. Lower the weight back to the starting place in a nice controlled fashion and repeat for the allocated number of reps.
6. Remember to change sides and repeat again.

What Muscles Does the Dumbbell Row Work?

Latissimus dorsi
Rhomboids
Lower Traps
Erector Spinae
Rotator Cuff

Kettlebell Sumo Deadlift

The sumo deadlift with a kettlebell is a great way to learn the deadlift for the beginner. In time, it will help you build strong hamstrings, glutes and back. When this has been mastered it is safe to move onto conventional deadlifting. The KB Sumo Deadlift can be used in a conditioning circuit too.

How to Perform the Kettlebell Sumo Deadlift

1. Choose a suitable weighted kettlebell that will change you.
2. Stand with your feet wider than shoulder width apart and make sure the kettlebell is placed between your feet to start.
3. keep your arms straight, you back in a neutral position and grip tightly onto the handles of the kettlebell.
4. Lift the kettlebell whilst maintaing a straight backand drive the hips through. As you lower the kettlebell allow your knees to bend slightly. Repeat.
5. You should feel your hamstrings and glutes working more than your lower back.

What Muscles Does The ​Kettlebell Sumo Deadlift Work?

Hamstrings
Glutes
Eretor Spinae
​Core

Dumbbell Bench Press

The bench press is a great exercise for anyone who wants to get a stronger upper body. This exercises variation the Dumbbell Chest Press is a great way to help stabilise each arm and is ever so slightly easer on the shoulders than the bench press. Combining them both together is great to improve all round upper body strength.

How To Perform the Dumbbell Bench Press

1. Pick a weight that is suitable for your level
2. Lay on the bench, with your glutes tight, feet flat on the floor with you core braced.
3. Lower the weight down to your chest and push back up
4. Take a deep inhale before you lower the weight and exhale as your push up. (Think rocket ship here, they use thrusts to move away from the earth, so should you ;)
5. Squeeze your chest together at the top for a greater muscle contraction.

What Muscles Does The Dumbbell Chest Press Work?

Pectoral - Major and Minor
Anterior deltoid
Triceps

Glute Bridge

The glutes is a muscle which is often neglected with your usual off the self training programme. The majority of us use our glutes on a daily basis in the wrong way by using them as a cushion to sit on. Imagine having a bigger stronger cushion, comfy!

The Glutes help us to stabilise our hips and can increase athletic performance, that 10k you've signed up to in the summer, try working on your glutes more and see how you feel when you are training. You will begin to notice you are stronger and may knock seconds off your time. Some form of glute work is often incorporated into my programming and here I am going to show you a basic exercise.

The glute bridge is a great movement and if you have never worked this area before its a brilliant way to feel how your glutes work.

Those chick you see on Instagram in the leggings with the big bums, add a variety of glute training in and watch you No-Lo turn into a J-Lo.

How to Perform The Glute Bridge

1. Lay on the floor with your feet flat and your shoulders in contact with the ground.
2. Have a slight anterior pelvic tilt - Best way to think about this is to squeeze you imaginary belt buckle to your chin.
3. Thrust the hips up and squeeze the glutes
4. You can hold for a couple seconds with the glutes tight, then lower back to the floor.
5. Repeat
6. If you are feeling it more in your hamstrings than your glutes you're feet are in the wrong position. The closer your feet are to your bum the more glute activation occurs.

What Muscles Does The Glute Bridge Work?

Erector Spinae
Hamstrings
​Glute Maximus

Forward Lunges

The lunge isa great exercise which works several muscles groups at the same time. It works you legs independently from each other which is a great idea to avoid developing any lower limb imbalances.

Before you begin you can test each leg to see which one is stronger and if you have any imbalances.

​How to Perform The Glute Bridge

1. Start with your feet shoulder width apart
2. Engage your core
3. Step forward and and land in a half kneeling position. 
4. Make sure that your weight is going through the heel in on your leading foot.
5. You don't want your forward knee to track over your toes.
6. Make sure that you are upright, a good indicator of this is to make sure that knee hip and shoulder are all in a line.
7. To stand back up push the ground away through the heal and repeat.

​What Muscles Does The Glute Bridge Work?

GLutes
Hamstrings
Quadriceps
Calf
Abdominals and lower back act as stabilises during this exercise.

Bringing It All Together 

I know what you are thinking, i'm to kind. I have designed a sample workout for you to familiarise yourself with these basic movements in the gym. the key is to start light and make sure you dial in the basics first before you progress up the weights. Try adding in a few more repetitions per exercise before you do this too. In the beginning if you can't do the allocated number of reps per set then the weight tis to heavy, it's that simple.

Aim to perform this routine 2-3 times a week and increase the weight for each exercise as you feel necessary, aim to go up rather than down in weight. Once you have completed this routine 8-12 times hit me up with some feedback and let me know how you have got on. This will also allow me to alter it up slightly and make this sample workout even better.

1. Goblet Squats - 4 sets x 8-12 reps
1. Dumbbell Row - 4 sets x 8-12 reps
Rest for 90 seconds
2. Kettlebell Sumo Deadlift - 4 sets x 12 reps
2. Glute Bridge - 4 sets x 20-25 reps
Rest for 90 Seconds
3. Dumbbell Chest Press - 4 sets x 8-12 reps
3. Forward Lunge - 4 sets x 8 reps each side.
Rest for 90 Seconds

Side Notes: Complete #1 before moving on to #2. Repeat until all 3 sets are completed then move on to #2.

Keep me posted with your progress and as always I am happy to answer any questions. This is a simple and effective programme, remember you can have the worlds best programme in your hands but if you don't use it then you will never move forward. Start somewhere and stay consistent.

Much Love,

Calumn

PS- Whenever you’re ready, here's the best way I can help you;

1 - You can work with me in my world renowned Online Transformation Academy. This is for you if you are ready to make the leap of faith and truly get into the best shape both physically and mentally in your life.

ONLINE TRANSFORMATION ACADEMY

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