Friday Workout of the Week 2 for 2017

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.

• TRX push-ups 5-10
• ​TRX squat row 10
• TRX squat wide row 10
• TRX squat high row 10
• TRX rollouts 10
• TRX plank pose one minute (same as rollouts -- just hold)
• Rest as needed between each exercise but keep it short (20-30 seconds).
• 15- to 20-minute walk, bike, elliptical or other cardio cooldown option.
• Stretch/foam roll.

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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