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.