Getting Started with Your Fitness Journey
If you’re just getting started with your fitness transformation journey, it can be challenging to know where to start that’s why you need a simple workout plan. There is a lot of advice available on the internet, including many different types of exercises and training programs that promise quick and astonishing results. These programs often claim to be better than any other method you’ve tried before.
While there’s often nothing inherently wrong with the majority of these programs, achieving fitness that is both applicable to your daily activities and changes your body does not have to be complicated. It also does not have to start with the most expensive, fancy program!
Introducing: The Simple Workout
To prove this, I’ve constructed a very simple workout called The Simple Workout that you can try on your own as a program. You can do this workout two to three times per week as your primary program, for a maximum of eight weeks.
The reason this workout works so well is because it covers all five major movement patterns—squat, hinge, push, pull, and vertical press—that we use on an everyday basis in our activities of daily living.
Why This Method Works
It is comprehensive in this way while also using a training method called Peripheral Heart Action (PHA). PHA features alternating between upper and lower body exercises with little to no rest in order to promote more efficient blood flow.
This method helps burn a large number of calories in a short time. It also stimulates blood flow throughout the body to improve heart health and glucose regulation. While PHA is effective for many populations, it is particularly beneficial for individuals with heart and circulation concerns, high blood pressure, or blood glucose issues. (Consult your doctor before beginning any exercise program to ensure it is safe for you.)
What You’ll Need
Before you begin, all you will need is a pair (or multiple pairs, if desired) of dumbbells.
Keep in mind that if you have a limited selection of weights, you may need to do more than the recommended 8–15 repetitions per exercise to get the most out of this workout. If you follow this plan for the full eight weeks, the weights will likely feel less challenging over time. That’s a positive thing! It means you’re becoming stronger and likely building muscle, which is necessary to increase your metabolism and burn fat.
However, this also means you’ll need to increase either your weights or your reps to continue making progress and feeling “the burn.” I do not recommend exceeding 25 repetitions per exercise if you cannot source heavier weights. Once you can do 15 repetitions comfortably for three sets, it is usually time to increase the weights you’re using if you have the resources to do so.
As you might be able to tell, even the simplest of workout programs can become more complicated as your strength and endurance increase. If these adjustments seem overwhelming, a personal trainer can create a tailored program based on your capabilities and rate of progress.
The Simple Workout
1. Front Rack Dumbbell Squat
Stand with your feet positioned shoulder-width apart, toes pointed forward. Prop two dumbbells up onto your shoulders, with the wrists facing toward each other so that one end of each dumbbell rests comfortably on your shoulders.
Keeping your chest tall, send your hips backward and bend your knees as if sitting into a chair. Lower into your squat until your thighs form a right angle, parallel (or lower) to the ground. Pause in this bottom position for one second.
Then, return to a standing position with a slight bend in the knees to keep tension in your quadriceps. Repeat 10 times, then rest for 30 seconds. Perform two additional sets of 10 repetitions with 30 seconds of rest between each set.
2. Dumbbell Floor Chest Press
Lie on your back on a mat or comfortable surface with a pair of dumbbells at your sides. Bend your knees and press your feet into the floor for stability.
Grab a dumbbell in each hand. Lift the dumbbells using your forearms so your elbows press into the floor. The elbows should form a straight line through your mid to lower chest. If the elbows are too high, it may stress your shoulders. If too low, it targets the triceps more.
Stack your wrists over your elbows, palms facing forward. Press the dumbbells straight up until arms are fully extended with a few inches between the weights, positioned over the chest. Pause for one second, then return to the starting position. Perform three sets of 10 repetitions with 30 seconds of rest between sets.
3. Dumbbell Glute Bridge
Lie on your back with one dumbbell next to you. Bend your knees, place your feet flat on the floor hip- to shoulder-width apart, and point your toes forward. Leave about six inches between your feet and your butt (longer legs may require more space).
Place the dumbbell across your hips lengthwise. Hold it by its sides in this position for the set. Press through the center of your feet to drive your hips upward. Make sure your knees do not collapse inward. At the top, squeeze your glutes for one count, then slowly lower your hips to the floor. Repeat for three sets of 15 reps, resting 30 seconds between each set.
4. Split Stance Dumbbell Rows
Stand up, holding a dumbbell in each hand with your palms facing inward. Step one foot back and balance on the toes. Bend the front knee and lean forward into a split stance.
Pull your shoulder blades back so your chest stays lifted. Pull your elbows up and back toward your hip, squeezing your back muscles at the top. Pause briefly, then return the weights to your sides while holding your stance. Perform three sets of 8 reps on each leg, resting 30 seconds between sets.
5. Dumbbell Overhead Press
Stand with feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in each hand at your sides. Raise your arms so your elbows form 90-degree angles, aligned with your shoulders, palms facing forward.
From this position, push your elbows slightly forward while keeping wrists stacked over them. Press both dumbbells overhead until your arms are fully extended, with a couple of inches between the weights. Pause for one second, then return to the starting position. Complete three sets of 10 reps with 30 seconds of rest between each set.
Staying Consistent
You can perform this workout 2–3 times per week for eight weeks. Remember to monitor how your body responds, and adjust reps or weight as needed to keep progressing. This program is meant to be simple and adaptable—ideal for beginners who want a structured, full-body routine.
Stay consistent, listen to your body, and build a strong foundation for long-term fitness success.
Laurens Fit Crew
