Total-body Workout for Beginners

As a fitness professional, it is important to design exercise plans that include movements that are attainable for the client based on his or her current fitness level, but that are also effective in helping the individual reach his or her goals. After completing the appropriate initial paperwork and screenings, using the ACE Integrated Fitness Training® (ACE IFT®) Model can help in designing an appropriate workout routine for clients who are very new to exercise.

The five primary movement patterns outlined in the ACE IFT model are bend and lift (squat), single leg (lunge), push, pull and rotate. By incorporating all five of these movements into the workout routine, the client can better learn how the body moves in space. It also challenges the client without overwhelming him or her with complicated exercises.

When in doubt, keep it simple. There is no need to have your client on one foot, on a stability ball, juggling puppies—unless she is a member of a puppy juggling circus show, this is not functional. Stick to the basics and you can’t go wrong. Your clients will thank you and you will save time trying to brainstorm the latest fitness-fad movement.

With new clients, do the first five exercises both as the warm up and the workout, depending on the client’s current fitness level. If the client is able to complete two sets of 10 to 12 reps of the first five movements, he or she may be ready for an additional challenge. Use the second set of movements as the main workout and perform two to three sets of eight to 12 reps to help build strength before adding additional load using equipment such as dumbbells, bands or kettlebells.

Set #1 (or Warm-up)

Squat

Lunge

Push Up

Pull (scapular retraction)

Chop (without med ball)

Set #2 (Main Workout)

Sumo Rotational squat

Glute Activation Lunge

Push-Up with single leg raise

TRX Back Row

Stability Ball Twists

By Jacqueline Ratliff
Jacqueline Ratliff, MS, CSCS

Jacque Ratliff, MS, CSCS, is an ACE certified personal trainer and an ACE exercise physiologist and education specialist with more than 12 years of personal training experience. Ratliff grew up in the fitness industry through participation in YMCA sports and began teaching gymnastics and swimming at a young age. Completing her bachelor’s degree in kinesiology from Kansas State University and master’s degree in sport and exercise science from Florida International University, her work as a personal trainer, group fitness instructor, NSCA strength-and-conditioning coach, and endurance coach led her to begin teaching for post-secondary educational institutions in allied health and holistic wellness. She is a published content writer for USATriathlon and was a member of the KSU women’s varsity rowing team. Ratliff has also competed in multiple triathlons in Kansas, Washington, Florida and California, and as a National Physique Committee competitor.