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Campus Map
Find Your Way Around Campus

Class Schedule
A Complete List of Classes

Step #4: Plan

General Health and Fitness: Beginner Example Program

Students who have not exercised regularly in the past 6 months should use beginner program.

Warm-up:

  • Five minutes of general warm-up (walk, jog, elliptical machine, stationary bike.)
  • Stretch muscle groups to be used
  • Engage core (floor bridge, pelvic tilt, alternate limb point.)

Exercise

Sets

Reps

Intensity

Recovery*

1. Leg Press

Fixed Machine

1-2 sets

12-15 reps

65% of 1 Repetition Maximum (RM)

or

12-15 RM

2 minutes between sets.

2. Vertical Bench

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

3. Leg Curl

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

4. Lat Pull-down

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

5. Calf Raises

1-2 sets

12-15 reps

Bodyweight

or

12-15 RM

2 minutes between sets.

6. Shoulder Press

Dumbbell

1-2 sets

12-15 reps

50-60% 0f 1 RM

2 minutes between sets.

7. Gluteus Kick Back

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

8. Bicep Curls

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

9. Tricep Press-down

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 minutes between sets.

10. Leg Lifts

1-2 sets

15-20 reps

Bodyweight

2 minutes between sets.

11.Crunch

1-2 sets

15-20 reps

Bodyweight

2 minutes between sets.

12. Back Extensions

Fixed Machine

1-2 sets

15-20 reps

Light

50% of 1 RM or less

2 minutes between sets.

*Move between exercise stations as quickly as possible. Each exercise targets a different muscle group, lessening the need for recovery. Take a two minute recovery between sets. Please allow other students to work-in during your recovery.

Cool-down:

  • Stretch

Male students 35 years of age or older and female students 45 years of age or older should receive a doctor's clearance before starting an exercise program.

Keep your workout fresh. Every six weeks pick a muscle group and change the exercise. Changing the exercise will keep your workout fresh.

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