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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 (Body Fat) Loss: Intermediate 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 start with the beginner program. If you have an orthopedic problem, consult a doctor regarding guidelines or restrictions for 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 by performing the floor bridge, pelvic tilt and/or alternate limb point.

Exercise

Sets

Reps

Intensity

Recovery*

1. Wall Squat with a Stability Ball

Advanced students may use dumbbells for added intensity.

Targets Quads and Glutes

2-3 sets

12-15 reps

65% of 1 Repetition Maximum (RM)

or

12-15 RM

0-60 seconds between exercise stations

2. Chest Press with Dumbbells

Targets Chest and Triceps

2-3 sets

12-15 reps

65% of 1 RM

or

12-15 RM

0-60 seconds

3. Standing Leg Curl

Cable Machine

Targets Hamstrings

2-3 sets

12-15 reps

65% of 1 RM

or

12-15 RM

0-60 seconds

4. Assisted Pull-up

Fixed Machine

Target Back

2-3 sets

12-15 reps

65% of 1 RM

or

12-15 RM

0-60 seconds

5. Single Leg Calf Raises

Use a Dumbbell for added intensity.

Targets lower legs.

2-3 sets

12-15 reps

Bodyweight

or

12-15 RM

0-60 seconds

6. Standing Tricep Extension with Dumbbells/Resistance Bands

Targets Arms

2-3 sets

12-15 reps

65% of 1 RM

or

12-15 RM

0-60 seconds

6. Standing Bicep Curls with Dumbbells/Resistance Band

Targets Arms

2-3 sets

12-15 reps

65% of 1 RM

or

12-15 RM

0-60 seconds

7. Leg Drive on the Stability Ball

Targets Core, Chest and Arms

2-3 sets

15-20 reps

Bodyweight

0-60 seconds

8.Crunches

Targets Core

2-3 sets

15-20 reps

Bodyweight

0-60 seconds

9. Scissor Rotation with Stability Ball

Targets Core

2-3 sets

15-20 reps

Bodyweight

0-60 seconds

10. Back Extensions on the Stability Ball

Stability Ball

Targets Core/Lower Back

2-3 sets

15-20 reps

Bodyweight

2-3 minutes recovery between circuits

*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 - eight weeks change the exercises in your resistance training program. Challenge yourself.

Remember, if your goal is to lose body fat a sensible diet is as important as the exercise program.

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