Certified Personal Trainer 

Nutrition plan for beginners 

Those one is called seated rows. I like this one because it works the lats and back Muscles. Also gets the heart rate up fun fun. Do 3 seated of 12 to 15.

Rowing Machine

Seated rows

This is the Preacher biceps curel.  Fun and I find it more challenging then free weights alone. If you have a planet fitness in your town I highly recommend them . They are cheaper then any other gym. I am a firm believer you don't have to be rich to get in shape. 

Specialty Machines

Preacher biceps curel 

This is a fun one shoulder shrugs . Be careful just starting out this can make your shoulders really sore.  I know from personal experience lol. Really good if you want those football player shoulders like Goldberg in wrestling lol.

Barbells

Shoulder shrugs 

This is a fun one . Deltoid  shoulder raise to define those back muscles.  

Deltoid  shoulder raise 

This is the famous shoulder press. Not really one of my favorites but kinda needs to be done if you want those nice defined arms. 

Shoulder press 

These are hip thrusts.  They work you ham strings and butt muscles . Very important for any athlete or just anyone wanting that nice bottom.

This can be Done with No Equipment

Hip thrusts 

Hello good day . Another stretch training video.  I can not stress enough how important it is to stretch before during and after physical activity.  As you can see I am pretty flexible.  Not as flexible as Simone Biles lol but not bad for someone training for a half marathon.  Only stretch to what you feel comfortable please and have a great day!

Another stretch training video 

This is the ab crunch machine . Fun stuff . Everyone wants abs lol

Training Bench

Abs crunch 

The stairmaster is one of my favorite workouts. It's a challenge and really gets you in shape. I highly recommend it. 

Stair Climber

Stair master 

Calf raises are  fun workout and very important to work . They are also neglected for some gym goers. 

Blocks/Jump Box

Calf raises 

Stretching is very important after you workout. It prevents injuries and helps you be more flexible. 

Stretching

In this video I am working my inner thighs.  Important for any athlete.  For me I'm a runner 🏃.  

Gym Racks & Rigs

Inner thigh workout 

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.

Treadmill

Stationary Bike

Upper body ,legs and cardio for 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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