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Campus Map
Find Your Way Around Campus

Class Schedule
A Complete List of Classes

Step #4: Plan

Intermediate Health & Fitness Sample Program

Students who have not exercised regularly in the past 6 months should use beginner 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. Smith Machine Squat

Fixed Machine

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

2. Bench Press

 

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

3. Standing Leg Curl

Fixed Machine

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

4. Assisted Pull-up

Fixed Machine

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

5. Single Leg Calf Raises

3 sets

8-12 reps

Bodyweight plus dumbbell

or

8-12 RM

2 min

6. Standing Shoulder Press

Dumbbell

3 sets

12-15 reps

65% 0f 1 RM

2 min

7. Gluteus Kick Back

Fixed Machine

3 sets

12-15 reps

75% of 1 RM

or

8-12 RM

2 min

8. Bicep Curls

Dumbbells

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

9. Triceps Kick-backs

Dumbbells

3 sets

8-12 reps

75% of 1 RM

or

8-12 RM

2 min

10. Leg Lifts on Captain's Chair

Fixed Machine

3 sets

15-20 reps

Bodyweight

2 min

11.Crunch on Stability Ball

3 sets

15-20 reps

Bodyweight

2 min

12. Back Extensions on Stability Ball

3 sets

15-20 reps

Bodyweight

2 min

 

Cool-down:

  • Stretch

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 an exercise program.

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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