Certified Personal Trainer 

Nutrition plan for beginners 

This is another good one. The Upper ab crunch machine.  Like I said before everyone wants those nice defined abs!

Specialty Machines

Upper ab crunch machine 

It is very important to work the lower back muscles.  A lot of people neglect this including me. Because I have back problems.  It does help with that lower back pain though if you strengthen those muscles !

Lower back extention 

This is a great machine for working those love handels.

Torso Rotation Machine

Another lat pull down exercise.  This one is the low row machine.  I like it the most. Seems to me you get a better and workout and better results from it to me. 

Lat pull down. Low row macine

Another shoulder press exercise.  With the machines it is safer and more controlled.  That's what I like about the machines. 

Shoulder press with machine 

This exercise is the best in my opinion if you want that nice firm bottom!

This can be Done with No Equipment

Glute Bridge or hip thrusts 

Now this is a great one . Even if you are just starting out a exercise program and you don't need a gym membership.  You can simply do them at home!

Reverse push  ups

If you are trying to reach those hard to reach lower abs.  This is a great exercise.  There are very many but this one is my favorite!

Captains leg chair raise

This is another way to work those biceps 💪.  The most famous muscle in the human body!

One more way to work biceps 

This is a important one calf raises standing up. Calf muscles are very important to keep strong. Rather your training for a half marathon like me or just your every day life at work standing up and walking all day !

Calf raises standing up 

There are many great exercises for working the chest.  One you can do at home is simply push ups. This one I love it is challenging and fun.

Chest butterfly 

The seated leg press is one of my favorites because it works not only the quads but the Glutes and hamstrings also. It is also a whole lot safer then the traditional squats standing up with a huge barbell on your spin and neck! Studys have shown that squats do raise testosterone. Great news for older men in there 40s like me!

Seated leg press

This is a very good exercise program for beginners.  You have to start somewhere.  It is only 3 days a week.  I know everyone s schedules can be hectic but like the great Dennis Austin used to say . 20 minutes is better then no minutes!

Beginner Full Body Program (3 Days Per Week)
Day 1
Squats – 3×10
Push-Ups – 3×10
Dumbbell Rows – 3×12
Plank – 3×30 seconds
Walking – 15 minutes
Day 2
Leg Press – 3×12
Shoulder Press – 3×10
Lat Pulldown – 3×12
Glute Bridges – 3×15
Bicycle Crunches – 3×20
Day 3
Deadlifts (light) – 3×8
Chest Press – 3×10
Seated Cable Rows – 3×12
Lunges – 3×10 each leg
Treadmill Jog – 20 minutes

Training Bench

Treadmill

Rowing Machine

Stationary Bike

Stair Climber

Beginner exercise program 

This is a pretty good routine I have created for beginners. Working the upper body Shoulders ,Triceps, Biceps and Chest . I have videos at the gym but you don't need that if not available.  I have provided a Chart . For cardio simple just walk around the neighborhood for 20 minutes. Don't be afraid to start a program.  You have to start somewhere.  Don't matter if you think your to fat skinny what ever . Just get out there and if people make fun of you for it. Then atleast your doing something about it . Tell them I don't see you going to the gym or walking doing something about you being out of shape. Good luck stick to a routine and most of all don't care about what other people think.

Blocks/Jump Box

Barbells

Gym Racks & Rigs

Upper body ,legs and cardio for beginners 

Starting a nutrition and exercise program can feel overwhelming—but here’s the truth:
You don’t need to be perfect. You just need to start.
At the beginning, everything feels harder than it should. Waking up early, choosing water over soda, cooking instead of grabbing fast food—it’s uncomfortable. That’s normal. You’re not doing it wrong… you’re doing something new.
Progress in fitness and nutrition isn’t about big, dramatic changes. It’s about small wins. Not to mention I am not the best when it comes to eating healthy when I'm busy working all the time. Just try to throw in so.e veggies here and there and be sure to take multivitamins. I also have included exercise with this program routine . 

Nutrition plan for exercise beginners 

Starting is the hardest part—seriously. Not the workout, not the soreness, not the schedule. Just starting. And the fact that you’re even thinking about it already puts you ahead of most people.
Here’s the truth: you don’t need to be fit to begin. You begin to become fit.
You’re not behind. You’re not “out of shape” in some permanent way. Your body is incredibly adaptable—it wants to get stronger, move better, feel better. You just have to give it the chance.
A few things to keep in mind:
You don’t need motivation—you need consistency. Motivation comes and goes. Showing up, even when you don’t feel like it, is what changes you.
Start small. A 10-minute walk counts. A few push-ups count. It all counts.
You are not competing with anyone. Not the people at the gym, not influencers, not your past self. Just focus on doing a little more than yesterday.
It’s okay to feel awkward at first. Everyone does. Every single person you see who looks confident once felt exactly like you do now.
And th

Pep talk for beginners 

Yes hello I have a simple 3 day exercise program for beginners.  Day 1 2 or 3 sets of 15 push ups , 20 or 3 sets of 10 to 15 backwards push ups and 2 to 3 sets of sit ups. Day 2 . 2 to 3 sets of squats , 2 to 3 sets of 10 to 15 hip thrusts and 2 to 3 sets of 10 to 15 calf raises.  Don't forget to stretch for 5 to 10 minutes.  Day 3 just a walk around the neighborhood for 20 to 30 minutes.  All of this can be done at your own time and pace. 

Jarrod Sutton

@Jarrod1

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