Friday Workout of the Week 2 for 2017

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A Marine performs a dumbbell row.
U.S. Marine Corps Cpl. Josh Lowe, Combat Logistics Battalion 22, 22nd Marine Expeditionary Unit (MEU), postal noncommissioned officer in charge, performs a 100-pound dumbbell row during physical training aboard the amphibious transport dock ship USS Mesa Verde. (Cpl. Manuel A. Estrada/U.S. Marine Corps photo)

You have to start somewhere. If you have not trained in a long time or know people who need a shove in the right direction, here is a program that is for beginners and has been helping people off the couch for years. (See the 45-Day Plan.) This is a great place to start and a great way to start off the New Year.

Here are some fairly basic options for you that a person with a beginner or intermediate level of fitness can attempt. The following two workouts are the same, but one is done with a TRX and the other with weights/dumbbells or calisthenics.

Workout 1

Warmup push-up/squat run pyramid 1-5

Repeat three times.

Workout 2

Here is a mirror image of the TRX workout that you can do with a few dumbbell weights/calisthenics:

Warmup with five-minute walk/jog/stretch

Repeat five times.

  • Jumping jacks 10
  • Push-ups 10
  • Squats 10

Repeat three times.

  • Chest press 5-10
  • Squats 10
  • Dumbbell rows 10
  • MJDB#2 10
  • Dumbbell reverse flies 10
  • Leg press 10
  • Dumbbell lateral raises 10
  • Plank pose one minute
  • 15-  to 20-minute walk, bike, elliptical or other cardio cooldown option.

Enjoy the moderate to beginner workout plan for a quick way to get back to moving again with a 30- to 45-minute workout routine. The TRX is versatile, but you can get plenty done with a few dumbbells and some calisthenics as well. Get creative and, when in doubt, just move by walking more.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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