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Sam Wallace – Workout for Beginners
Don’t let the title deter you, this workout is perfect for athletes, regular gym goers, or those just starting out.

When I plan my workouts, I’ll always try and include multiple muscles, keeping it functional and super exciting. This workout is a push/pull style workout with some intensity thrown throughout to help your body burn fat while building muscle. 
 

WARM UP 

· 5x BODY WEIGHT SQUATS 

· 5X LUNGES EACH LEG 

· 5X HIP SWINGS 

· 5X PUSH UPS 

· 5X WIND MILLS 

· *Complete 3 rounds non – stop 

 

ROUND ONE 

· BAR BELL BACK SQUATS X 10/8/6/4/2 

· CHIN UPS X 10/8/6/4/2 

· KICK SITS X 10/8/6/4/2 
 

The way this round works, is to start at 10 reps each and progressively drop two each round. If rest is needed, by all means take it, but try your best to keep it quick. We want the heart rate elevated to tap into a little fat burning while we work the muscles.

INTENSITY 

500 X Meter jog 

1 X Minute skip 

50 X Sit ups 

 

ROUND TWO 

 

· 10 X PUSH UPS OR FLAT BAR BELL BENCH PRESS 

· 10 X BOX JUMPS 

· 10 X BENT OVER DUMBELL ROWS EACH SIDE 

 

This round I'd do a little heavier on the bench, more explosive with the jumps, and controlled with the bent over rows. Take your time with the heavier exercises and take rest between rounds of a minute (no longer). 

 

INTENSITY 
 

· 10 X ROCK PRESS 

· 10 X JOEYS JUMPS 

· 20 X FROGS 

 

There you have it squad, throw some earphones in, wear the latest SQDAthletica gear and get this beginner work out done. 

 

Remember to share it with me @samwallace.co & our wonderful friends @sqdathletica. #balance #goodtimes

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