Beginner Friendly Total Body Workout


Hi friend!

Whether you're a gym beginner or a seasoned gym vet, the basics really do work wonders! This total body workout hits a lot of basic, foundational strength exercises that will help you build some beautiful muscle. 

Especially when you're just getting started, it can be tempting to over complicate it. You don't have to do a bunch of crazy moves, or spend 2 hours at the gym, or take the perfect supplements to see progress. The most important thing you can be is consistent! So start small and simple. This allows you to focus on building the routine habit of working out each week. 

Focus on proper form (provided to you in the Exercise Instructions section below!) This ensures you're hitting the correct muscles and doing so safely.

The second area of focus should be the weight sizes you're using. We don't want to use too little or too much weight.

You might need to play around a bit to figure out what weight size is right for you for each movement. The key is to pick a weight that you can safely, properly perform all the prescribed reps and feel like you have the energy to pump out about 2 additional reps if you had to. You don't want the weight to be so heavy that you're hardly getting through the set or unable to hit that last rep. You also don't want to feel like you could pump out another 10 reps because the weight is too light for you. 

Intensity matters! If you're not feeling challenged by the weights you're using, the muscles won't grow. 

All that being said, let's get to WORK! 

The Workout

1. Dumbbell Reverse Lunge - 3x10

2. Incline Dumbbell Bench Press Superset with Rear Delt Fly - 3x12 each

3. Barbell Row - 3x10

4. Machine Single Leg Curl - 3x10

5. Shoulder Taps - 3x15

Exercise Instructions

Dumbbell Reverse Lunge

1. Hold dumbbells in both hands at your sides.

2. Bring one foot back behind you until your knee is almost touching the ground. You want to keep the core tight throughout the whole movement. Pretend someone is about to punch you in the stomach and tighten the abs. This protects the back.

3. Driving through the heel of your forward leg, push yourself back up while bringing the back leg to the starting position.

4. Repeat. Then perform all the reps with the other leg. 

Incline Dumbbell Bench Press

1. Lay on a bench with a 15-30 degree incline. 

2. Start with dumbbells around shoulder level. You want your elbows tucked to a 45 degree angle away from your body (rather flaring them directly out so they're in line with the shoulders.) This protects the shoulder muscles. That being said, with your elbows tucked, your wrists should also be angled.

3. Press the weights straight upward (not at an angle out in front of you.) When the dumbbells almost touch each other at the top of the movement, slowly lower the weights back down. You want to end with your elbows below your chest. You don't have to touch the weights to your chest if your shoulder mobility doesn't allow.

4. Repeat.

Rear Delt Fly

1. Hold dumbbells in both hands and bend at the hips so that you're leaning forward. Maintain a flat back and tight core throughout the movement. Let the dumbbells hang down in front of you. 

2. Move the weights out and away from each other in an arch motion. 

3. Raise the arms until they are parallel to the floor. 

4. Slowly lower the weights back down.

Barbell Row

1. Holding a barbell in front of your body, stand with feet at shoulder width. Knees should be slightly bent. Bend forward at the hips.

2. Pull the bar up towards your belly button. 

3. Slowly lower the weight back to the starting position. 

4. Repeat. 

Machine Single Leg Curl

1. Sit on the machine with your back against the back pad. Your leg should be extended out in front of you with just a slight bend in the knee. The foot pad should be behind your lower leg. 

2. Hold onto the side handles and curl your leg backward as far as you can. 

3. Slowly return to the starting position, maintaining that slight bend in the knee at the end. Don't lock out the knee. 

4. Repeat. 

Shoulder Taps

1. Get into plank position. Hands should be directly under the shoulders. Feet behind you. Your body should form a straight line from head to toe. Make sure your glutes aren't sticking up or caving in. 

2. Bring your right arm off the ground and touch your left shoulder. 

3. Keep the core tight throughout the movement. Make sure that your chest continues to face the floor. Don't let your body rotate when you lift your hand to the opposite shoulder. 

4. Bring your right arm back to the starting position. 

5. Repeat with the left arm, alternating back and forth. 

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to look and feel strong physically and mentally
✔ You want to learn to lift some heavy weights and build lean, feminine muscle
✔ Wonder Woman is goals in your mind
✔ You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to learn to see it that way
✔ You aren’t just looking to get to the finish line or a goal number on the scale but are looking to make fitness and healthy living your lifestyle

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,



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