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New Year, Start Here: 7-Day Beginner Trainer - Day 1

When you are born, you are given a body. Your body can be reborn any time you choose. Choose today.

I live by a simple motto: success breeds success. Do one thing right, and many other good things will follow. That's why I believe in simplicity. I've found that most diet and workout programs try to do too much at once. Ever try to learn five new skills at once? Usually, you fail at all five, no matter how talented you are.

Our brains are complicated, but they work in a simple fashion. Give your mind too much to figure out, and you'll tap out faster than if Roger Gracie had you in a triangle hold. The key to success is to keep things simple. In order to make it through Day One with 100 percent compliance, you need to complete only one task.

Your task for the day: go to the gym. Don't wait. Don't push this off. Just get your ass to the gym.

Just Lift It ///

I know what you might be thinking, "How will I transform if I'm only doing this one thing?" Don't worry, there's much more to come. There's a proven method to this design, and you'll be feeling good once you ace your first test.

The gym is your first task because it's often the biggest hurdle. It's just too easy to make excuses not to go: you don't have the right workout, the right clothes, the right gym, or the right music. I admit that all of these things can make your workout better, but they're no reason to stay on your couch. The key to a great workout is getting started. Then, you need to find a way to consistently keep going.

Don't wait for the perfect opportunity—you're looking at it. Stalling on your health and fitness is just a waste of time.

I know the gym can be intimidating and exercise can be frustrating, especially when you start a new program. But here's a little-known truth: no one in the gym is paying attention to you. They're really not. The gym is about one thing: hard work. Anyone who comes to work hard earns instant respect.

The First Step ///

To win your first badge of honor, you need to start with a simple bodyweight workout. Think it'll be too easy? Think again. You'll be shocked how hard a bodyweight session can be. Do this workout on your first day at the gym. It might feel difficult, or it might be too easy. None of that matters. As Don Shula once said: " The start is what stops most people."

Start. That's all.

Day 1 Workout

How to perform the workout

  1. Set a timer for 10-15 minutes.
  2. Do 8 reps of each exercise, resting as little as possible after each movement. Once you do all 4 moves, that's one round.
  3. Rest for a minute and repeat.
  4. Complete as many rounds as possible in the 10-15 minutes.

This might seem almost too basic, but it will be more challenging that you think. You'll feel it tomorrow.



Your Day 1 Checklist ///

  1. Complete your workout.
  2. Complete your workout. Nope, there isn't an echo; I'm just reminding you of your main goal for the day. No excuses.

Looking Ahead... ///

Come back tomorrow and you'll discover three simple tips that can reverse your slow metabolism, instantly help you lose more weight, and help you fight off your hunger pangs.


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About The Author

Adam is an award-winning fitness and nutrition journalist, author, and editor. He has been named one of the most influential people in health!

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abendm

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abendm

1 push, 1 pull, 1 legs? No... 2 legs. What gives?

Dec 26, 2012 6:28pm | report
DrkPhoenix33

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DrkPhoenix33

not trying to be an azz but it makes sence to me most people neglect or avoid legs altogether he is just trying to start people out on the right path and show them that legs NEED to be trained at least as much as everything else

Dec 27, 2012 5:28am | report
TiggersBuff13

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TiggersBuff13

Need to work legs to burn fat and gain muscle.

Jan 22, 2013 9:08am | report
  • Body Stats
  • ht: 18'10"
  • wt: 226.4 lbs
  • bf: 42.9%
deepakaggarwal

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deepakaggarwal

wow simple

Dec 26, 2012 11:30pm | report
ebonieight

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ebonieight

Starting this tomorrow. Have my omegas, protein and multi. Have the "gym" set up at home. Therefore I have no excuses.

Dec 30, 2012 12:35am | report
LamarSaVon

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LamarSaVon

As someone that doesn't frequent that gym, Day 1 was a lil tiring for me. It seemed easy but after the 10 min mark I was feeling it. 6 rounds was all I could get in before failure set in but it just motivates me to work harder on my goal!

Jan 2, 2013 11:11am | report
RobertJBanach

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RobertJBanach

Adam- I like this article and the way you have it set up. I've started and stopped in my training many a times, and it is always best to start slow and with the basics. Get your body ready for what is to come as one progresses is vital for sticking to one's plans and goals.

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Jan 2, 2013 11:57am | report
Meitz

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Meitz

Let's Go!!!

I am going to try this starting today.

Jan 4, 2013 12:56am | report
BounceWalker

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BounceWalker

Did it today...I'm on my way! Thanks for an easy reintroduction to strength training.

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Jan 6, 2013 7:20pm | report
thanksiworkout

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thanksiworkout

Just completed this and I was struggling by the last few reps! Enjoyed the simplicity of it but it was still hard work!
Thanks

Jan 7, 2013 10:15am | report
djakki0073

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djakki0073

this work out is fantastic

Jan 9, 2013 2:53am | report
goldngrl86

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goldngrl86

I'm starting this tomorrow and adding it to my daily walk.

Jan 13, 2013 10:41pm | report
startstrong

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startstrong

Adam - thank you! Just the push I needed. Barely survived day 1, still a long way to go, but am feeling positive (and sweaty - tmi right lol). Looking forward to what's in store for day 2. Thanks again!

Jan 15, 2013 6:45am | report
DelaRosaAima

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DelaRosaAima

How can I add this to my bodyspace? Sorry, I am new.

Jan 18, 2013 2:34am | report
dapperpenguin

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dapperpenguin

@ DelaRosaAima I'd like to know the same thing

Jan 23, 2013 7:18pm | report
tsheshar

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tsheshar

i really want to be with big and muscles in my body.......and i love to have

Jan 24, 2013 7:30am | report
TackleGirl

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TackleGirl

I love how the first fitness plan I look at is the one by Adam Bornstein, whose articles I have been following for a while now.

Feb 18, 2013 10:16pm | report
wja25

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wja25

Just started.. Getting back to basics..

Mar 23, 2013 9:00pm | report
superlouiseann

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superlouiseann

this is good, off to the gym

Article Rated:
Mar 25, 2013 11:00am | report
shelby701

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shelby701

Starting this today. Spent most of today looking for alternative workouts, if any of these are too difficult. I have a bad knee, but I refuse to let that stop me from getting fit! Just don't want to make the knee worse than it is LOL Thanks for the direction. Looking forward to the next seven days!

Apr 2, 2013 1:13pm | report
pedroyauco20

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pedroyauco20

A journey of a thousand miles begins with a single step.Just don't give up.I know I won't.

Apr 12, 2013 12:23pm | report
Unhinged83

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Unhinged83

Day 1 done... Roll on day 2!

Apr 15, 2013 4:43pm | report
  • Body Stats
  • ht: 14'7"
  • wt: 175.26 lbs
  • bf: 15.0%
SillaSamir

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SillaSamir

the name of this girl in those 2 pics A B please ?

Apr 18, 2013 12:54am | report
  • Body Stats
  • ht: 13'7"
  • wt: 163.14 lbs
  • bf: 10.0%
SillaSamir

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SillaSamir

THE NAME OF THE GIRL WHO MAKES THIS EXERCISE A & B PLEASE ?

Apr 18, 2013 12:58am | report
  • Body Stats
  • ht: 13'7"
  • wt: 163.14 lbs
  • bf: 10.0%
R0cKeR

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R0cKeR

Is It really 10 sets of each exercise on the very first day ?
For the second day you have not mentioned any exercises.
I think I am getting it wrong. Can someone help me out ?

Apr 20, 2013 8:34pm | report
Showing 1 - 25 of 46 Comments

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