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[WOTM, 08/2013] The “HELP ME! I Have No Idea What The Hell I’m Doing” Newbie’s Workout Plan

Posted by on Aug 2, 2013 in Beginner's Workout Plans, Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 30 comments

 

Workout C: Circuit Cardio, 45 Minutes

[WOTM, 08/2013] The "HELP ME! I Have No Idea What The Hell I'm Doing" Newbie's Workout Plan

Complete 45 minutes of moderate intensity cardio split into three 15 minute segments. Each 15 minute segment should leverage a different type of cardio. It’s up to you, based on available equipment and personal preference, but for example:

  • Segment 1: Treadmill, 15 minutes
  • Segment 2: Elliptical, 15 minutes
  • Segment 3: Stationary Bike, 15 minutes

If you don’t have 3 different types of cardio available, complete 45 minutes spread across whatever equipment you have (if it’s 45 minutes of straight jogging outside, that’s perfectly fine, too).

 

Recap

[WOTM, 08/2013] The “HELP ME! I Have No Idea What The Hell I’m Doing” Newbie’s Workout Plan[WOTM, 08/2013] The “HELP ME! I Have No Idea What The Hell I’m Doing” Newbie’s Workout Plan
 




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Page: Workout A | Workout B | Workout C & Printable Recap

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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  • MissGreen

    This is an amazing Website and has everything you need to get yourself started!!! Thank you so much for getting me motivated for my Ibiza Beach Bod :) xx

    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks SO much MissGreen! I’m psyched that you’re motivated and ready to go — get at it and keep pushing through, and the results will come in no time flat.

  • Twisy

    This is a game changer info. on my workout plans. Many thanks for providing this information without a single coin.

    • https://www.leanit-up.com/ Bryan DiSanto

      You’re very welcome!

  • Louriz

    Is this recommended if you have started lifting weights for about 2 weeks already?

  • Louriz

    Is this recommended if you start lifting weights for about 3 weeks already?

    • https://www.leanit-up.com/ Bryan DiSanto

      Totally, I even use this plan on occasion after years of lifting.

      It’s a really effective all-around schedule for foundational size/strength, but it’s especially effective for beginner’s because it doesn’t leverage anything TOO complex.

  • Al in SoCal

    Is this a good routine for weight loss? I understand some movement is better than no movement - LOL - but wondering if this is a good for weightlifting newbies AND to lose weight?

  • Silverback1981

    Would i do 2 sets of the ab planks back to back? or would i do 1 set of each going down the list and then repeat?

    • https://www.leanit-up.com/ Bryan DiSanto

      2 sets back to back. Go down the workout in order: 3 sets flat dumbbell chest press > 3 sets incline press, etc.

      If you want to jack up the intensity though, combine 3+4 (or 4+5) into a superset. Do standing shoulder presses and then planks without rest. Or do planks and then lying triceps extensions without rest. You can tweak it based on your own fitness level.

  • kami

    Hi. Thank you for putting this plan together. One challenge I’m having is a lack of energy. For example come time to do workout b I don’t have the drive to push and workout c is like pulling teeth. Mind you I am a person who likes working-class but I have been stuck in a cardio only rut. I also like giving it my all. Stick with it & my energy/drive will catch up? Or, am I doing something wrong?

    • kami

      *I do like working class but I meant to type working out

  • Bethany

    I just did workout B today and wow…it was awesome. Thank you so much for putting this together and giving me confidence to use the weights at my gym!

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Bethany — You’re so welcome. They’re not that scary, right? Keep me posted on how it’s going.

      • Bethany

        Loving this workout still! May have overdid it on the weights tonight though lol

        • https://www.leanit-up.com/ Bryan DiSanto

          Why what happened?

  • katy

    I am so glad I found this. I have been exercising for about 8 months and now and was so intimidated by strength training but knew I needed to add it to my routine. I have done a and b twice now along with my regular workout routine and can already tell a difference in my muscles and routine. Thank you so much. I love this!!!

    • https://www.leanit-up.com/ Bryan DiSanto

      AHHHHHH that makes me so happy! Strength/res training really is so important, I’m psyched that you decided to jump in and try it out. Keep pushing, the results will just continue to compound.

      If you ever have any questions, definitely let me know and feel free to drop by our message boards: https://www.leanit-up.com/chat/forums/

      -Bryan

  • Jess

    LOVE this workout! I have been doing high intensity weight classes once a week but really wanted to do more strength training, just had no idea what to do. S glad I found this site and workout!

    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks Jess! If you ever have any questions definitely let me know, I’m always available on our message boards: https://www.leanit-up.com/chat/forums/

  • bobthebenevolentdictator

    Just started this workout and it KICKED MY BUTT (in a good way). Wondering though, if I only have 3 days a week I can get to the gym, but I ride my bike about 50 mins every week day (biking to class), is it ok to just do workouts A and B for those 3 days I can actually go to the gym?

    • https://www.leanit-up.com/ Bryan DiSanto

      CHAYAAAAA that’s what I like to hear.

      Totally. A & B are definitely your priorities.

      I’d follow that schedule for a month or so and see how your body responds. If results aren’t coming fast enough, try throwing in 1-2 HIIT sessions/week.

  • Trish

    I love this site! Thanks so much for all of the effort you’ve put into sharing this information with us. I’ve recently lost 15 pounds and am now ready to start the weight training and cardio with my doctors blessing. :o) Will be starting tomorrow..i’m so happy I found you! Thanks again.

    • https://www.leanit-up.com/ Bryan DiSanto

      I’m so happy to hear that Trish! Good for you. Keep me posted on how everything’s going.

      • Trish

        I will! Thanks for responding.

  • Guest

    I forgot to ask…is it okay to do some sort of flexability work to this plan?…such as yoga or pilates? Thanks again.

    • https://www.leanit-up.com/ Bryan DiSanto

      Absolutely, please do.

  • Sue

    Hey Brian,
    Amazing website, I just bumped into it and I can’t close it so far.
    I decided I’m gonna start with this plan :) I’ve been going to the gym for a while, basically attend an aerobics class *various* and then workout a bit, but I always felt lost. Now I know what I should do.

    There is only one problem, I cannot do pushups or dips, I tried several tips and it was always a failure. Is there something I could do, or should I alternate them with something else?

    Thank you so much :)

  • Ms. Jackson

    I would love a printable version of all of this (including pictures of the workouts).

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