Workouts: Getting Started

Getting started with working out is part of RLSH training, or at least it should be considered part of it.  Some people have a preconceived notion that you need no training, you simply don an outfit and >poof< you’re a hero.  You need to be able to lift things and move properly while out on patrol.  It also helps to look the part of a superhero.

Before we get started, I'm a certified personal trainer and a competitive bodybuilder (figure division).

Lets go over some things about the gym:

• The gym is a space for you to only worry about your workout.

• Don’t spend your time at the gym on social media.  Use your phone for music and tracking your workouts.

• You should have a weightlifting and cardio split at the gym for best results.

• You can hit the gym and also hit martial arts training during the week.

• It’s not about how much you can lift; it’s about you making progress.

Approaching this as if you have never been to the gym before, let us assume that you have almost no notion of what to do at the gym.  For absolute beginners, start with 3 days a week at the gym, like Monday, Wednesday, and Friday.  This gives you a brief interlude between gym time to rest.  Once you start getting the hang on things and want to amp it up, you can add more days.

Gym Lingo

• Set - A set is the amount of times you repeat an exercise.  This is typically 3-5, depending on your goals.

• Reps - Short for “repetitions”.  This is how many times per set you do the action.  Typically low reps (5-10) are for heavier weights, moderate reps (10-15) are for moderate weights, and high reps (15-25) are for lighter weights.  These all vary according to the muscles in use.

• To Failure - This means that you do as many reps as you can until you can’t do any more.

• Rx - Sometimes you see “Rx” posted at the gym with a workout.  This means it’s the “prescribed workout of the day”.  This is common with crossfit gyms.

• Rack Your Weights - This means put your weights away after you are done using them.

Google the following movements if you are unsure of the movement.  Listed is the Exercise (weight range) [target areas]

Day 1 - Lower Body

3 sets x 15 reps   Leg Extensions (moderate) [quads]

3 sets x 15 reps   Leg Curls (moderate) [hamstrings, semis]

4 sets x 10 reps   Barbell or Smith Machine or Machine Squats (heavy) [full leg, glute]

4 sets x 10 reps   Leg Press (heavy) [full leg, glute]

3 sets x 20 steps   Walking Lunges with Dumbbell (light) [quad, glute]

3 sets x 8-10 reps   Deadlifts (heavy) [full leg, glute]

30 minutes   Cardio (walking, running, stair stepping, bicycle, elliptical)

Day 2 - Upper Body

3 sets x 10-12 reps   Overhead Press (moderate) [shoulders]

3 sets x 12-15 reps   Chest Press (moderate) [chest]

4 sets x 10 reps   One-Arm Dumbbell Rows (heavy) [back]

3 sets x 15 reps   Bicep Curls (moderate) [biceps]

3 sets x 15 reps   Tricep Extensions (moderate) [triceps]

3 sets x 10-12 reps   Lateral Raises with Dumbbells (light) [deltoids]

3 sets x to failure   Assisted Pull Ups (bodyweight with assist) [back, arms, chest]

30 minutes   Cardio (walking, running, stair stepping, bicycle, elliptical)

Day 3 - Core

3 sets x 20 reps   Sit-Ups (bodyweight) [full abs]

3 sets x 15 reps   Russian Twists with Dumbbell or Plate (moderate) [obliques, abs]

3 sets x 15 reps   Sicilian Plate Crunch (moderate) [upper abs]

3 sets x 15 reps   Lying Leg Raises (bodyweight) [lower abs]

3 sets x 15 reps   Captain Chair Raises (bodyweight) [lower abs]

3 sets x 10 reps   Back Extensions with Plate (moderate) [back]

3 sets x 30 seconds   Planks (bodyweight) [all core]

30 minutes   Cardio (walking, running, stair stepping, bicycle, elliptical)

These workouts should take between 60-90 minutes. Focus on being able to control the weight and movement. You'll see some awesome gains that way. If you are looking to track what you're doing at the gym (recommended), try using My Fitness Pal (free website/app). You can also use it to track what you are eating.

Never been to the gym? Here are things you will need:

• Gym clothes

• Gym shoes

• Water bottle

• Headphones and music player/phone

• Optional: Towel and change of clothes (if you shower at the gym), rag (for wiping down equipment after you use it), workout gloves (for a secure grip), sweat bands (to collect sweat).

If you have any questions regarding workouts, please ask.