If you’re just starting out on your fitness journey or you’re getting back to the gym after a long break, embracing a regular work out plan can be a daunting task. However, if you can concentrate on these five basic exercises, things can go a lot more smoothly. 

Be sure to focus on your technique, body posture, and range of motion, instead of how much weight you pile on. Perform these four movements, three times per week for six weeks, giving your body a chance to rest for one day, in-between workouts. 

Exercise #1: Deadlifts

Deadlifts are excellent for building up your core, shoulder, and leg strength. Make sure to stand with your feet shoulder-width apart and grab the bar firmly. Plant your heels as you drive your hips forward while lifting the bar.

Number of sets & reps:

Week #1: 3/6

Week #2: 3/7

Week #3: 4/6

Week #4: 4/7

Week #5: 4/8

Week #6: 4/9

Exercise #2: Squats

Squats are a good exercise to build up your lower body muscles. Be sure to stand with your feet shoulder-width apart and clench your gluteal and thigh muscles as you move through the movement.

Number of sets & reps:

Week #1: 3/7

Week #2: 3/8

Week #3: 4/6

Week #4: 4/8

Week #5: 4/9

Week #6: 4/10

Exercise #3: Seated Dumbbell Presses

Seated dumbbell presses are great for developing your upper body strength, particularly your chest.

Week #1: 4/5

Week #2: 4/6

Week #3: 4/7

Week #4: 4/8

Week #5: 4/9

Week #6: 4/10

Exercise #4: Vertical Chin-ups

Want to build up and tone your back, as well as your biceps? Vertical chin-ups have you covered. Make sure to grip the chin-up bar and hang so that your arms are straightened out and lift your feet completely off the ground.

Week #1: 3/5

Week #2: 3/6

Week #3: 4/6

Week #4: 4/7

Week #5: 5/6

Week #6: 5/7

Recover more efficiently

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For the best Korean red ginseng, try Korea Ginseng Corp’s herbal products and change your life!