Starting or maintaining a workout routine is easier said than done, but with some guidance and determination, no goal is out of reach. Whether you’re new to the gym or you want to level up your pump, try these workouts from two of NOCO’s top trainers.
Quinha McBride – Photo by Brit Scheer
Workouts from Quinha McBride, owner and head coach at Studio Q Fitness
Best Personal Trainer, Top 3 Health & Wellness Coach
Beginner Workout: Full-body Fundamentals
Equipment: Dumbbells, kettlebell, TRX or resistance band, mat, bench or step
WARM-UP
Repeat once
÷ 30 seconds bodyweight squats
÷ 30 seconds alternating reverse lunges
÷ 30 seconds arm circles (forward/backward)
÷ 30 seconds glute bridges
÷ 30 seconds plank hold
WORKOUT
Perform 2 rounds
↔ Goblet squat – 10 reps
↔ Dumbbell chest press – 10 reps
↔ Step-back lunge – 8 each leg
↔ TRX or band row – 10 reps
↔ Dumbbell deadlift – 10 reps
↔ Plank hold – 30 seconds
COOL-DOWN
◊ Forward fold (hamstring stretch) – 30 seconds
◊ Quad stretch (each leg) – 30 seconds
◊ Chest opener stretch – 30 seconds
◊ Child’s pose – 1 minute
◊ Seated twist – 30 seconds each side
Coach’s Note: Focus on form and breathing. Rest as needed and celebrate each small improvement. You’re building your foundation.
_________________________________________________________________
Intermediate Workout: Lower-body Strength Progression
Equipment: Barbell, dumbbells, resistance bands, bench or box, mat
WARM-UP
÷ 10 bodyweight squats
÷ 10 good mornings with band or broomstick
÷ 10 walking lunges
÷ 10 glute bridges
÷ 20 banded lateral steps
÷ 20 jumping jacks
WORKOUT
Perform 3 rounds, 7 minutes per station, moderate reps, increase weight weekly
↔ Barbell back squat – 6-8 reps
↔ Romanian deadlift – 8-10 reps
↔ Barbell hip thrust – 10 reps
↔ Walking lunge (with dumbbells) – 10 each leg
↔ Bulgarian split squat – 8 each leg
↔ Banded lateral walk + glute bridge superset – 20 steps + 12 bridges
COOL-DOWN
◊ Standing quad stretch – 30 seconds each side
◊ Seated hamstring stretch – 30 seconds
◊ Pigeon pose or figure-four stretch – 1 minute each side
◊ Cat-cow – 30 seconds
◊ Deep belly breathing – 1 minute
Coach’s Note: Strength building happens through consistency, support and fueling your body for what it’s capable of.
_________________________________________________________________
Advanced Workout: HYROX Challenge
Equipment: RowErg, SkiErg, treadmill or bike, wall ball (14/10 pounds), sled, ropes or straps for pull, dumbbells or kettlebells
WARM-UP
÷ 3-minute easy jog or bike
÷ 10 air squats
÷ 10 push-ups
÷ 10 walking lunges
÷ 10 banded rows
÷ 30-second SkiErg or row at moderate pace
WORKOUT
Complete for time
↔ 1-kilometer run (or 1.2-mile bike)
↔ 50 wall balls (14/10 pounds)
↔ 100-meter sled push (heavy)
↔ 100-meter sled pull (moderate to heavy)
↔ 25 hand-release push-ups
↔ 1-kilometer row
↔ 20 burpee broad jumps
↔ 50 walking lunges (weighted or bodyweight)
↔ 100-meter farmer’s carry (moderate to heavy dumbbells or kettlebells)
↔ Finish: 500-meter SkiErg sprint
COOL-DOWN
◊ 2-minute easy walk or light spin
◊ Hamstring stretch – 30 seconds each side
◊ Shoulder cross-body stretch – 30 seconds each arm
◊ Hip flexor stretch – 45 seconds each side
◊ Forward fold to child’s pose – 1 minute
◊ Deep breathing (3-4 rounds, in through nose, out through mouth)
Coach’s Note: This style of training builds total-body power, endurance and grit. It’s about progress, not perfection. Show up, push your limits and grow stronger with your community behind you.
_________________________________________________________________
Stine Pinilla – Photo by John Cauthen
Workouts from Stine Pinilla, personal trainer and nutrition coach at Pursuit Training & Performance Gym
Best Health & Wellness Coach
Beginner Workout: The Confidence Builder
Equipment: Dumbbells, cable machine, bodyweight, bike or treadmill, resistance bands
WARM-UP
÷ 3-5 minute bike or walk
Then, 2 rounds:
÷ 5/side world’s greatest stretch
÷ 5 cat-cow stretches
÷ 10 resistance band pass through
÷ 10 bodyweight squats
WORKOUT
↔ Goblet squat – 3 sets of 10-12 reps
↔ Bodyweight glute bridge – 3 sets of 10-12 reps
↔ Wide grip cable lat pulldown and dumbbell bench press
•Superset the two movements with 3 sets of 10-12 reps of each
↔ Standing resistance band wood chopper and dead bug
•Superset the two movements with 3 sets of 10-12 reps of each
COOL-DOWN
◊ Open book stretch and frog stretch
Coach’s Note: Focus on learning proper form and building consistency rather than chasing soreness or fatigue. You’ll gain confidence and strength faster than you think.
_________________________________________________________________
Intermediate Workout: Strength for Fat Loss
Equipment: Dumbbells, chest press machine, cable machine, bike, treadmill
WARM-UP
÷ 3-5 minute bike or walk
Then, 2 rounds:
÷ 5/side world’s greatest stretch
÷ 10 resistance band pass through
÷ 10 band pull-aparts
÷ 10 inch worm push-ups
WORKOUT
↔ Dumbbell Romanian deadlift – 3-4 sets of 8-10 reps
↔ Dumbbell walking lunge – 3-4 sets of 8-10 reps/leg
↔ Neutral grip lat pulldown – 3-4 sets of 10-12 reps
↔ Incline machine chest press – 3-4 sets of 10-12 reps
↔ Cable face pull and seated dumbbell curls
•Superset the two movements with 3 sets of 12-15 reps of each
↔ Cardio – 30 minutes of steady incline walking or StairMaster
COOL-DOWN
◊ Seated hamstring stretch and couch stretch
Coach’s Note: You don’t need to change your workouts when you’re trying to lose weight; you need to manage your energy balance. Keep protein high, lift consistently and add movement outside the gym.
_________________________________________________________________
Advanced Workout: Heavy Lifting and Conditioning for Longevity
Equipment: Barbell, dumbbells, cable machine, pendulum squat (or similar), T-bar row (or similar), EZ barbell
WARM-UP
÷ 3-5 minute walk/jog, row or bike
Then, 2 rounds:
÷ 10/side leg swings back and forward
÷ 10/side leg swings side to side
÷ 10 push-up to down dog
÷ 10/side scorpion
WORKOUT
↔ Pendulum squat – 3-4 sets of 6-8 reps
↔ Bulgarian split squat – 3-4 sets of 8-10 reps/leg
↔ Seated shoulder press – 3-4 sets of 10-12 reps
↔ T-bar row – 3-4 sets of 10-12 reps
↔ EZ bar curl and EZ bar skull crusher
• Superset the two movements with 3 sets of 12-15 reps of each
↔ Ab wheel rollout and Russian twist
• Superset the two movements with 3 sets of 12-15 reps of each
↔ Conditioning finisher – Echo Bike
• 4 rounds: 1:00 at 45 RPM, 1:00 at 55 RPM, 1:00 at 65 RPM
COOL-DOWN
◊ 90/90 hip stretch, pigeon stretch and child’s pose with side reach
Coach’s Note: High-intensity days are the spice, not the whole meal. Do one a week, then fill the rest with strength work and steady cardio. Longevity is about smart effort, not endless effort.
