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.
• 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.
• 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.