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Maps, Directions & Parking
Find Your Way to Cañada College and Around Campus

Class Schedule
A Complete List of Classes

 

Step #4: Plan

Weight Loss: Beginner Example Program

The following is an example of a resistance training program. A Fitness Center instructor can help you with a personalized program.

Students who have not exercised regularly in the past 6 months should use beginner program. If you have an orthopedic problem, consult a doctor regarding guidelines or restrictions for any particular exercise. Male students 35 years of age or older, and female students 45 years of age or older should obtain a doctor's clearance before starting any exercise program.

Warm-up:

  • Five minutes of general warm-up (walking, jogging, elliptical machine, stationary bike).
  • Stretch each major muscle group, starting with the lower extremities.
  • Engage the core; perform the floor bridge, pelvic tilt and/or 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

30-60 seconds between exercise stations

2. Vertical Bench

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

3. Leg Curl

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

4. Lat Pull-down

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

5. Calf Raises

1-2 sets

12-15 reps

Bodyweight

or

12-15 RM

30-60 seconds between exercise stations

6. Shoulder Press

Dumbbell

1-2 sets

12-15 reps

50-60% 0f 1 RM

or

12-15 RM

30-60 seconds between exercise stations

7. Gluteus Kick Back

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

8. Bicep Curls

Cable Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

9. Tricep Press-down

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

30-60 seconds between exercise stations

10. Leg Lifts

Captain's Chair

1-2 sets

15-20 reps

Bodyweight

30-60 seconds between exercise stations

11.Crunch

1-2 sets

15-20 reps

Bodyweight

30-60 seconds between exercise stations

12. Back Extensions

Fixed Machine

1-2 sets

15-20 reps

Light

50% of 1 RM or less

30-60 seconds between exercise stations

*Perform one set of each exercise and quickly move to the next station. Each exercise targets a different muscle group, lessening the need for recovery. Take 2-3 minutes recovery between circuits.

Cool-down:

  • Five -ten minutes of general cool-down (walking, jogging, elliptical machine, stationary bike).
  • Stretch

Keep your workout fresh. The body will adapt quickly to the demands placed upon it. Doing the same workout over an extended period of time leads to boredom and stops progression. Every six weeks pick a muscle group and change the exercise. Challenge yourself.

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