This Workout Plan For Beginners Will Help You Challenge Yourself at the Gym

Warm up by walking or running for 10 minutes on the treadmill, then move on to the circuits ahead. Do 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Repeat each circuit three times total before moving on to the next one. When you're finished, cool down with this head-to-toe stretch sequence.

Circuit 1:

• Bodyweight Squats
• Dumbbell Upright Rows (use 5-10lb. dumbbells)
• Push-ups

Circuit 2:

• Forward Lunges (do 15 reps on each leg)
• Cable Machine Lat Pulldowns (aim for 30 to 40 pounds)
• Triceps Extensions (use a 5-10lb. dumbbell)

Circuit 3:

• Stability Ball Hamstring Curls
• Biceps Curls (use a set of 5-10lb. dumbbells)
• Triceps Dips

Circuit 4:

• Plank (hold for 20 seconds)
• Mountain Climbers (repeat for 30 seconds)
• Crunches (repeat for 30 seconds)