Beginner's Work Out Plan
If you are new to fitness, or if it has been a long time since you did any exercise, the exercise program below will help get you moving. ( Be sure to talk with your doctor before you start any exercise program.)
Any questions? Find our contact information on the contact page. Now, get off your butt and get moving!
Do each of the following exercises one time through, rest for 2-3 minutes and then do it again. Do this circuit 1-3 times, 3 days a week on alternating days. Be sure to do 3-5 minutes of some type of cardio as a warm up before you do the exercises. Walk up and down a few steps, jump rope, jumping jacks, run in place. ( Also, make sure you stretch and cool down directly following all exercise). Be creative in your warm up and have fun!
Warm-Up- 5 minutes
Jumping Jacks 1 minute
Step-Up 1 minute
Crunches 1 minute
Wall Push ups 1 minute
Walking Lunges 1 minute
Exercises
Do each exercise for 30-45 seconds.You can use soup cans or dumb bells or even your own body for weight. Increase the weight as you progress. ( This exercise routine is only an example. For a detailed work out plan to help you meet your individual needs, contact me today)
Squats
Bent over rows
Shoulder Press ( dumbells or soup cans, etc)
Lunges (each leg)
Push ups (modified or military or use a wall)
Crunches
Side crunches(each side)
Reverse Crunches
Back Extensions
Lateral Raises
Bicep Curls
Tri Cep Kickbacks
Note: On days you are not doing the circuit training, Do 30-45 minutes of medium-intensity cardio such as : walking, jogging, riding a bike, treadmill, etc. You should be working out at a pace where there is a mild difficulty of breathing. To burn more calories, you can do the walking 5 days a week. Walk in the morning and do the circuit training later, or vice versa.
Be sure to check with your physician before you begin this or any other exercise program.
Have Fun!
Any questions? Find our contact information on the contact page. Now, get off your butt and get moving!
Do each of the following exercises one time through, rest for 2-3 minutes and then do it again. Do this circuit 1-3 times, 3 days a week on alternating days. Be sure to do 3-5 minutes of some type of cardio as a warm up before you do the exercises. Walk up and down a few steps, jump rope, jumping jacks, run in place. ( Also, make sure you stretch and cool down directly following all exercise). Be creative in your warm up and have fun!
Warm-Up- 5 minutes
Jumping Jacks 1 minute
Step-Up 1 minute
Crunches 1 minute
Wall Push ups 1 minute
Walking Lunges 1 minute
Exercises
Do each exercise for 30-45 seconds.You can use soup cans or dumb bells or even your own body for weight. Increase the weight as you progress. ( This exercise routine is only an example. For a detailed work out plan to help you meet your individual needs, contact me today)
Squats
Bent over rows
Shoulder Press ( dumbells or soup cans, etc)
Lunges (each leg)
Push ups (modified or military or use a wall)
Crunches
Side crunches(each side)
Reverse Crunches
Back Extensions
Lateral Raises
Bicep Curls
Tri Cep Kickbacks
Note: On days you are not doing the circuit training, Do 30-45 minutes of medium-intensity cardio such as : walking, jogging, riding a bike, treadmill, etc. You should be working out at a pace where there is a mild difficulty of breathing. To burn more calories, you can do the walking 5 days a week. Walk in the morning and do the circuit training later, or vice versa.
Be sure to check with your physician before you begin this or any other exercise program.
Have Fun!