The Workout I’m Doing All Year (As a Total Beginner With ADHD)
A realistic fitness routine for a distracted brain and a real body
Part of my healing journey must also address the physical side of things.
My body has suffered right alongside my mind as I have navigated the pathway to move beyond trauma, ever in the pursuit of healing.
This year, one of my goals is to achieve a level of fitness I have never enjoyed before.
Something that can only be achieved by consistently showing up, even if imperfectly.
This video shows a lot about who I am.
Dedicated, intent… but also, highly distracted.
My CPTSD/ADHD brain loves to chase the shiny stimuli, and in this case, it was all about the music and my need to move to it.
I decided to post this video showing who I truly am and how I truly am, though it may be cringe and bizarre all at once.
I’m intent on showing my real self, my real life, and this is exactly what that is.
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In the accompanying video, I am demonstrating my current level of fitness (or lack thereof) and the workout routine I will be following all year long for 2026. We all start somewhere, and this is very much an example of my new-to-fitness status.
This is a one-year consistency experiment. Same routine, real life variables, filmed monthly to demonstrate my progress.
If you’re a beginner like me, or if you also have ADHD and can’t stay on task, you will feel seen by this video. I do not edit out when I fall prey to distractions. This is a true account of what working with my brain actually looks like.
I share my true, current behavior- this is my real life, my real body, and my real goals. I hope that by putting myself out there with full self-acceptance for the person that I am, it will help you feel empowered to do the same.
This video is for you if:
• You are new to fitness or restarting after a long break
• You have ADHD and struggle with focus, consistency, or rest periods
• You prefer realistic, at-home workouts over gym culture
• You enjoy funny, vlog-style fitness content that is not polished or perfect
If you enjoy this content, please subscribe!
My YouTube channel is all about personal growth and maximizing our mental health. 2026 is a year of dedicated self-improvement for me, and I would love to share it with you.
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This is the actual workout plan I will follow all year long.
Results are best judged when we stay consistent with our routine.
Following this for one year, while filming it once a month, will allow me to truly judge my progress.
This is not a push-through-the-pain program. It is a sustainable, beginner-friendly routine focused on showing up consistently, even when motivation and focus fluctuate.
Frequency: M / W / F all year
Total time: ~40–45 minutes
Equipment: 5–10 lb dumbbells, 20 lb weighted bar, 15 lb kettlebell
Warm Up
Standing arm circles (forward/back) – 30 sec each
Shoulder rolls + neck circles – 1 min
Hip circles (hands on hips) – 1 min
Marching in place (gentle, no knee drive) – 2 min
Bodyweight glute squeezes (standing, feet planted) – 20 reps
Main Workout
A. Upper Body Push + Pull
1. Dumbbell Chest Press (Floor or Bench)
10 lb DBs if possible
3 sets of 10–12
Slow lower, steady press
2. Bent-Over Dumbbell Rows
10 lb DBs
3 sets of 12
Neutral spine, elbows close
3. Standing Overhead Shoulder Press
5–10 lb DBs
3 sets of 8–10
Core lightly braced, no leaning
Rest ~45–60 sec between sets.
B. Glutes + Posterior Chain
4. Glute Bridges
20 lb bar across hips OR 15 lb kettlebell
3 sets of 12–15
Pause 2 seconds at the top
5. Romanian Deadlift
15 lb kettlebell
3 sets of 10–12
Soft knees, hinge at hips, feel hamstrings
6. Standing Kickbacks
Bodyweight or ankle weights
2 sets of 12 per side
Controlled, squeeze at top
7.0 Standing Calf Raises
Holding 20lb bar
3 sets of 15–20
Slow and controlled
If you decide to do this along with me, please reach out! I would love to share in your journey.