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.