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.