Step #4: Plan
Muscular Endurance: 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 (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. Leg Press Fixed Machine |
1-2 sets |
12-15 reps |
65% of 1 Repetition Maximum (RM) or 12-15 RM |
30-60 seconds between exercise stations |
|
2. Vertical Bench Fixed Machine |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
3. Leg Curl Fixed Machine |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
4. Lat Pull-down Fixed Machine |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
5. Calf Raises |
1-2 sets |
12-15 reps |
Bodyweight or 12-15 RM |
30-60 seconds between exercise stations |
|
6. Shoulder Press Dumbbell |
1-2 sets |
12-15 reps |
50-60% 0f 1 RM |
30-60 seconds between exercise stations |
|
7. Gluteus Kick Back Fixed Machine |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
8. Bicep Curls |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
9. Tricep Press-down |
1-2 sets |
12-15 reps |
65% of 1 RM or 12-15 RM |
30-60 seconds between exercise stations |
|
10. Leg Lifts |
1-2 sets |
15-20 reps |
Bodyweight |
30-60 seconds between exercise stations |
|
11.Crunch |
1-2 sets |
15-20 reps |
Bodyweight |
30-60 seconds between exercise stations |
|
12. Back Extensions Fixed Machine |
1-2 sets |
15-20 reps |
Light 50% of 1 RM or less |
30-60 seconds between exercise stations |
*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:
-
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.