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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 1 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 put 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.

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

Dumbbell Lunges

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 by 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.

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 four 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.

Day 1
Repeat circuit for 10-15 minutes. Rest 1 minute between rounds.
Bodyweight squat
8 reps
+ 1 more exercises


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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 Bornstein

Adam Bornstein

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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