Start Excercising: Train Using the QUICK Exercise Program

By GetFitFocus

kettle bell on gym mat
Photo by Content Pixie on Unsplash

If you’re currently not exercising at all, then you may find it hard to start or struggle to find a good starting routine for your fitness level. Many believe the ‘QUICK’ routine will help you solve this problem…

A Basic Training Program Is The Best Way To Start

One of the most important things when you start working out is to find a simple training program that you can stick to. This very point is where many self-help articles and online training programs have gotten things a bit twisted. It is very misguided to push beginners towards elaborate and intense training programs before they have developed a basic level of fitness. It’s even more misguided when people tell themselves that they have to begin working out by choosing one of these elaborate and advanced training programs.

When someone wants to lose weight and they rarely or never really workout, then typically they will look online to find advice. Some will advise to cut carbs, others will spout to count calories and not worry about carbs. Others will say to eat more carbs and cut the fat! 

Meanwhile, you finally start with steady state cardio (jogging) or you try HIIT (High Intensity Interval Training). You are faced with so many options and choices. Whew!

Honestly, the point is that it really doesn’t matter. All that matters is that you are doing something and you get moving. Truth be told, the only way you will continue your fitness journey is if you start with a training program that you can actually do, as this will ensure you will continue and not give up.

Photo by Monika Kabise on Unsplash

The QUICK Program

The QUICK Program is more about simplicity than the time required to complete it. When starting out use this fitness strategy don’t focus on getting shredded or getting those killer abs – just focus on doing good reps, acclimated to training and actually sticking to the routine. This workout program will get your mind and body adapted to fitness training.

  1. Push-Ups to Failure (keep going until you can’t do anymore, remember the number and beat it next time)
  1. Pull-Ups to Failure
  1. Kettlebell Swings to Failure (use a weight that allows you to do about 30 to begin with)
  • No pause in between each exercise and you should treat this like a circuit.
  • Aim to do 3-5 rounds with one minute rest between rounds.
  • Beginners should focus on just one round to start, but max out the effort.
  • Try to do this routine at least 4 times a week to see some results quickly.

See more content like this at Calisthenicmovement YouTube Channel

Do the push-ups fast and keep your body rigid as you go. Make sure you go all the way down and back up for each rep.

See more content like this at Calisthenicmovement YouTube Channel

Pull-ups are extremely hard for beginners. So focus on form, even if you can only do one. This exercise will absolutely help you work on your basic fitness. Remember chin over the bar. If you do not have a pull-up bar, then you can buy one that fits over your door frame. This type does not require any screws or any type of construction.

See more content like this at Men's Health YouTube Channel

The Kettlebell swings require you to squat down allowing the Kettlebell to swing between your legs, then exploding upwards to extend the weight over your head. Kettlebells are very affordable, but if you don’t have one then you can start with a basic dumbbell.

Why The QUICK Program Is Effective

This routine is extremely effective because it incorporates cardio with resistance training. When performed with intensity these three exercises will impact all the major muscle groups. The push-ups will train the pecs, shoulders, triceps and core. The pull-ups will hit the lats, biceps and core. The Kettlebell swings will train the hamstrings, quads and lower back.

Overall, this is about as close to a full-body routine as you’re going to get with just these three moves. However, what really makes this routine effective is the simplicity. You can do it practically anywhere, and you don’t need expensive gear and equipment to complete the exercises. This workout is flexible and adaptable – especially for beginners. If you can only do one round then that’s fine – and there’s never really an excuse not to be able to do 5 minutes of QUICK Program.

The great thing is though, once you’ve done one round you’ll probably find that you have the energy and determination to complete two more. There are many accounts out there where this workout was the exact training that many bodybuilders used when they started. This workout is quite easy to do routinely, which will get beginners and those who are returning to fitness training to get going and stick with it.

Had I started researching complicated training regimes I probably would have gotten disheartened but by just doing a workout that I enjoyed and that was simple, I was able to have a six pack and biceps while I was at secondary school. Very often, simple is best! All that said though, the QUICK routine is designed very much for beginners and is not intended for those who want to build big muscle or crushing strength.

In Conclusion

If you start with complicated training programs and goals that don’t align with your fitness level, then you most likely will not sustain your motivation to workout. In the beginning of your fitness journey doing simple, yet effective, workouts will motivate you to keep going and want more. The QUICK Program is not intended for seasoned workout users, but anyone at any fitness level can use it because of its total body workout characteristics. 

The goal should be to do this workout 4 times a week. If you stick with it, then you will not only see results in the mirror but your overall fitness level will surely begin to rise. Take your time, focus on good reps and you will be well on your way to achieving some awesome results when using this workout.

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