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Lose Weight & Build Muscle In 2019 With This Beginner Workout

It is officially 2019 and that means a whole slew of resolutions to work out more or start working out.

PopSugar has created a workout that will help beginners discover the proper way to lift weights. It is a four-week program that will teach you the basics and give you the strong foundation needed to be successful at building muscle.

The website suggests using 7 to 10-pound dumbbells for upper body and 10 to 15-pound dumbbells for lower body. Remember that if the weights are too light then the desired results will not be achieved. However, if they are too heavy you could hurt yourself.

RELATED: THIS WEIGHTED WORKOUT TARGETS YOUR ENTIRE BODY

Week 1

Monday

- Glute bridge, do two sets of 10 reps.

- Lateral band walk, do two sets of 10 reps for each direction.

- Dumbbell squat for 12 reps.

- Walking lunge, two sets of 10 reps on each leg.

- Cable machine Romanian deadlift, three sets of 12 reps.

Tuesday 

- Plank with lateral arm reach, two sets of 10 reps on each side.

- Bicep curl, three sets of 10 reps.

- Dumbbell bench press, three sets of 10 reps.

- Single-arm row, three sets of 10 reps.

- Push-up, three sets of 10 reps.

Wednesday

Is designated to let your muscles rest. Take a yoga class, do a form roll or stretch your muscles.

Thursday

It is cross-training day, but do not go crazy. Take 15-20 minutes to have a light run, swim, ride a bike or even get on the elliptical.

Friday

- Glute bridge, two sets of 10 reps.

- Plank with lateral arm reach, two sets of 10 reps on each side.

Once those exercises are complete, the following should be done as a circuit. Do at least two rounds, three if you are feeling up to it. Keep the rest time in between exercises short and do not rest longer than two minutes between circuits.

- Dumbbell squat press, do 10 reps.

- Frogger or standard burpee, do 10 reps.

- Lateral lunge with high pull, do 10 reps.

- Mountain climber, do 20 reps.

- Bent-over row, do 10 reps.

- High knees, do 20 reps.

Saturday & Sunday

Rest & recover but keep moving so the muscles are loose.

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Week 2

Monday

- Glute bridge, do two sets of 10 reps.

- Lateral band walk, do two sets of 10 reps in each direction.

- Goblet squat, do three sets of 12 reps.

- Hamstring curl, do three sets of 10 reps.

- Reverse lunge with twist, do three sets of 12 reps.

- Romanian deadlift, do three sets of 10 reps.

Tuesday

- Plank walkout, do two sets of 10 reps.

- Plank with lateral arm reach, do two sets of 10 reps on each side.

- Bicep curl and overhead press, do three sets of 12 reps.

- Cable pullover, do three sets of 12 reps.

- Triceps extension, do three sets of 12 reps.

- Plank with shoulder tap, do three sets of 10 reps.

Wednesday

Is designated to let your muscles rest. Take a yoga class, do a foam roll or stretch your muscles.

Via Groupon

Thursday

It is cross-training day again. This week the task is to do sprints. If you choose to do them outside, do eight 100-meter sprints at around 80-85 percent of your fastest sprint. Rest for one minute in between each sprint. They can also be done on a treadmill. Complete eight 30-second sprints, taking one minute of rest in between sprints.

Friday

- Clamshell, do two sets of 10 reps.

- Plank with knee tap, do two sets of 10 reps.

- Side plank leg lift, do two sets of 10 reps.

- Single-arm overhead squat, do three sets of 12 reps on each arm.

- Bent-over row, do three sets of 12 reps.

- Narrow stance deadlift, do four sets of 12 reps.

- Bent-over reverse fly, do four sets of 10 reps.

Saturday & Sunday

Rest & recover but keep moving so the muscles are loose.

RELATED: TRAINER DESIGNS AB WORKOUT THAT LOOKS EASY, BUT MAKES YOU FEEL THE BURN

Week 3

Monday

- Lateral band walk, do two sets of 10 reps in each direction.

- Weighted glute bridge, do three sets of 10 reps.

- Barbell squat, do four sets of 10 reps.

- Walking lunge, do three sets of 10 reps on each leg.

- Hex bar deadlift, do four sets of 12 reps.

Tuesday

-Plank with lateral arm reach, do two sets of 10 reps on each side.

- Bicep curl, do four sets of 10 reps.

- Dumbbell bench press, do four sets of 10 reps.

- Single-arm row, do four sets of 10 reps.

- Push-up, do two sets of 12 reps. Can be on knees if needed.

- Banded assisted pull-up, do two sets of eight reps.

Wednesday

Is designated to let your muscles rest. Take a yoga class, do a foam roll or stretch your muscles.

Thursday

It is cross training day but do not go crazy. Take 15-20 minutes to have a light run, swim, ride a bike or even get on the elliptical.

Friday

- Weighted glute bridge, do three sets of 10 reps.

- Plank with lateral arm reach, do two sets of 10 reps on each side.

Once those exercises are complete, the following should be done as a circuit. Do at least two rounds, three if you are feeling up to it. Keep the rest time in between exercises short and do not rest longer than two minutes between circuits.

- Dumbbell squat press, do 12 reps.

- Burpee, do 12 reps.

- Lateral lunge with high pull, do 2 reps.

- Mountain climber, do 30 reps.

- Bent-over row, do 10 reps.

- High knees, do 30 reps.

Saturday & Sunday

Rest & recover but keep moving so the muscles are loose.

Week 4

Monday

- Lateral band walk, do two sets of 10 reps in each direction.

- Weighted glute bridge, do three sets of 10 reps.

- Barbell squat, do four sets of 12 reps.

- Hamstring curl, do four sets of 10 reps.

- Reverse lunge with twist, do four sets of 12 reps.

- Hex bar deadlift, do four sets of 10 reps.

Tuesday

- Plank walkout, do two sets of 10 reps.

- Plank with lateral arm reach, do two sets of 10 reps on each side.

- Bicep curl and overhead press, do four sets of 12 reps.

- Cable pullover, do four sets of 12 reps.

- Triceps extension, do four sets of 12 reps.

Wednesday

Is designated to let your muscles rest. Take a yoga class, do a foam roll or stretch your muscles.

Thursday

It is cross-training day again. This week the task is to do sprints. If you choose to do them outside, do eight 100-meter sprints at around 80-85 percent of your fastest sprint. Rest for one minute in between each sprint. They can also be done on a treadmill. Complete eight 30-second sprints, taking one minute of rest in between sprints.

Friday

- Clamshell, do two sets of 10 reps.

- Plank with knee tap, do two sets of 10 reps.

- Side plank leg lift, do two sets of 10 reps.

- Single-arm overhead squat, do three sets of 12 reps on each arm.

- Narrow stance deadlift, do four sets of 12 reps.

- Banded assisted pull-up, do three sets of 10 reps.

- Burpee, three sets to failure – which means until you can’t do anymore.

Saturday

Shake your body out with a 20-minute light run.

Sunday

Celebrate you have completed the four-week program!

NEXT: EXPERT REVEALS WORKOUT THAT WON'T HAVE YOU LIFTING ANY WEIGHTS

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