Beginners Exercise Program: While Working full-time

A SPECIALLY DESIGNED FITNESS PROGRAM THAT FITS IN WITH YOUR ‘WORK’ LIFE.

So you work full time but you also want to get in shape. Both take time and effort. As a personal trainer, I see so many people struggling to find the right balance. To help you out, I’ve put together an exercise plan that I use for my clients that is efficient for those who need to make the most of their time. You will notice that the plan only runs over three days. That’s because three hours of exercise per week is the minimum required time to stay in shape. Once you start finding more time, try to increase the number of days you workout.


Exercise Workout Plan

Day 1: Upper Body Strength

Morning: 20 minute jog

Night: Upper Body Strength

Exercise Table
Exercise SetsRepsNote

Dumbbell Bench Press

You'll need: Dumbbell

How to ▶

▶ Play

03

Sets

10

Reps

 

Lat Pull Down

You'll need: Lat Machine

How to ▶

▶ Play

03

Sets

10

Reps

 

Wide Grip

Seated Shoulder Press

You'll need: Dumbbell

How to ▶

▶ Play

03

Sets

10

Reps

 

Use Dumbbells

Bicep Curls

You'll need: Barbell

How to ▶

▶ Play

03

Sets

10

Reps

 

Use Barbell

Tricep Pushdowns

You'll need: Rope

How to ▶

▶ Play

03

Sets

10

Reps

 

Use Rope

Shoulder Front Raises

You'll need: Dumbbells

How to ▶

▶ Play

03

Sets

10

Reps

 

Use Dumbbells

Machine Row

You'll need: Machine

How to ▶

▶ Play

03

Sets

10

Reps

 

 


Day 2: Lower Body Strength

Morning: 30 minute walk

Night: Lower Body Strength

Exercise Table
Exercise SetsRepsNote

Squats with barbell

You'll need: Barbell

How to ▶

▶ Play

03

Sets

12

Reps

Feet shoulder width apart

Leg Press

You'll need: Leg Press Machine

How to ▶

▶ Play

03

Sets

10

Reps

Feet shoulder width

 

Pile Squat

You'll need: Dumbbell

How to ▶

▶ Play

03

Sets

12

Reps

Feet pointing outwards

 

Deadlifts with barbell

You'll need: Barbell

How to ▶

▶ Play

03

Sets

12

Reps

 

 

Calf raises

You'll need: Seated Calf Raise Machine

How to ▶

▶ Play

03

Sets

Till

Exhaustion

 

 

Leg extensions

You'll need: Leg Extension Machine

How to ▶

▶ Play

03

Sets

12

Reps

 

 

Weighted lunges

You'll need: Dumbbell

How to ▶

▶ Play

03

Sets

10

Reps (Each Leg)

Hold light dumbbells

 


Day 3: Total Body HIIT

Morning: 20 minute jog

Night: Total Body HIIT

Exercise Note: Do each exercise one after the other three times. Have only a 25 second break between exercises. Try to keep your heart rate high throughout.

Set 1

Exercise Table
Exercise SetsRepsNote

Squat jumps

You'll need:  

How to ▶

▶ Play

 

 

20

Reps

Squat as low as possible

Wall ball squat throws

You'll need: Ball

How to ▶

▶ Play

 

 

15

Reps

 

Use a medicine ball

Kettle bell swings

You'll need: Kettle bell

How to ▶

▶ Play

 

 

15

Reps

 

 

Clean and press

You'll need: Barbell

How to ▶

▶ Play

 

 

10

Reps

 

 

Set 2

Exercise Table
Exercise SetsRepsNote

Step ups

You'll need: Dumbbell & Bench

How to ▶

▶ Play

 

 

10

Reps (each leg)

Box higher than knee height. Drive knee to chest

Push ups

You'll need:  

How to ▶

▶ Play

 

 

10

Reps

 

 

Box jumps

You'll need: Box

How to ▶

▶ Play

 

 

10

Reps

 

Box higher than knee height.

Squat hold against wall

You'll need:  

How to ▶

▶ Play

 

 

40

Secs

 

Make sure legs are at a right angle.


Stretching

Stretching is important for muscle recovery and injury prevention. Before a workout you should perform dynamic stretching for 5 minutes, which includes rotating the arms, legs, ankles and hips. After your workout you should spend 10 minutes performing static stretching like forward bend, tricep stretch and chest stretch.


The Right Program Makes Your Workout Easier

Finding the time to exercise and workout while working full time can certainly be a challenge. But having a solid program to follow will really take the sting out of the pre-game process and save you time on deciding what you want to work. Once you get comfortable with this routine, you might want to add an extra day of weights or try fitting in a team sport.

Let us know what you thought of the workout – is there any exercise you would like us to cover in our future program?


 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.


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Claire Trojkovic

Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.