Workout Plan
IMPORTANT INFORMATION
Why is Exercise important?
1 Helps prevent diseases
2 Improves stamina
3 Strengthens and tones
4 Enhances flexibility
5 Controls weight
Healthy Benefits of Exercise and Physical Activity:
• Reduces the risk of premature death
• Reduces the risk of developing and or dying from heart disease
• Reduces high blood pressure or the risk of developing high blood pressure
• Reduces high cholesterol or the risk of developing high cholesterol
• Reduces the risk of developing colon cancer and breast cancer
• Reduces the risk of developing diabetes
• Reduces or maintains body weight or body fat
• Builds and maintains healthy muscles, bones, and joints
• Reduces depression and anxiety
• Improves psychological well-being
• Enhances work, recreation, and sport performance
How often should I exercise?
In general; three times per week in order to reap benefits. Women should workout at
least 3 times per week in order to prevent heart disease, the leading cause in female death.
When the body is warmed up, such as after a workout session, perform five to ten
stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.
• Those who exercise regularly have a lot of secondary benefits in addition to a
sound physically fit body:
o They enjoy good sleep
o Good appetite
o A sense of well being throughout the day
What to expect from your new work out plan:
Expect to feel exhausted at times:
o Do not think that you will feel energetic all of a sudden after exercise. The
initial period of difficulty is to be expected.
Work for hidden rewards:
o Exercise for a better physique, never dream of the perfect one! Aim for
inner rewards like more energy, less anxiety, increased concentration,
better sleep, keener decision making power etc.
Do your own thing:
o Once you get comfortable with the gym and understand what and how to
workout.
When you lapse, don’t collapse!
o Remember that lapses are inevitable. Experts say that lapsing is most
common during third month; forgive yourself and move on.
Try daydreaming:
o While exercising to keep your mind from getting bored from monotony.
Set your own pace:
o Don’t listen to fitness fads ( no pain, no gain!); set your on pace, if it
hurts, stop, relax then proceed slowly.
Sweat it out with your friends:
o It is proven that dropouts are less if the exercise program includes group
activity.
Week One Week Two
Monday Monday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 10 minutes Cardio 15 minutes
Stationary Bike 10 minutes Stationary Bike 15 minutes
Core Work 2 x 10 Core Work 3 x 10
Tuesday Tuesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 10 minutes Cardio 15 minutes
All machines 2 x 10 All machines 3 x 10
Core Work 2 x 10 Core Work 3 x 10
Wednesday Wednesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 10 minutes Cardio 15 minutes
Stationary Bike 10 minutes Stationary Bike 15 minutes
Core Work 2 x 10 Core Work 3 x 10
Thursday Thursday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 10 minutes Cardio 15 minutes
All machines 2 x 10 All machines 15 minutes
Core Work 2 x 10 Core Work 3 x 10
Friday Friday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 10 minutes Cardio 15 minutes
Stationary Bike 10 minutes Stationary Bike 15 minutes
Core Work 2 x 10 Core Work 3 x 10
Week Three Week Four
Raise weight 5 lbs (optional) Raise weight 5 lbs (optional)
Monday Monday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 20 minutes Cardio 30 minutes
Stationary Bike 10 minutes Stationary Bike optional
Core Work 4 x 10 Core Work 5 x 10
Tuesday Tuesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 20 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 4 x 10 Core Work 5 x 10
Wednesday Wednesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 20 minutes Cardio 30 minutes
Stationary Bike 10 minutes Stationary Bike optional
Core Work 4 x 10 Core Work 5 x 10
Thursday Thursday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 20 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 4 x 10 Core Work 5 x 10
Friday Friday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 20 minutes Cardio 30 minutes
Stationary Bike 10 minutes Stationary Bike optional
Core Work 4 x 10 Core Work 5 x 10
Week Five Week Six
Raise weight 5 lbs (optional) Raise weight 5 lbs (optional)
Monday Monday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike optional Stationary Bike optional
Core Work 6 x 10 Core Work 7 x 10
Tuesday Tuesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 6 x 10 Core Work 7 x 10
Wednesday Wednesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike optional Stationary Bike optional
Core Work 6 x 10 Core Work 7 x 10
Thursday Thursday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 6 x 10 Core Work 7 x 10
Friday Friday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike 10 minutes Stationary Bike optional
Core Work 6 x 10 Core Work 7 x 10
Week Seven Week Eight
Raise weight 5 lbs (optional) Raise weight 5 lbs (optional)
Monday Monday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike optional Stationary Bike optional
Core Work 8 x 10 Core Work 10 x 10
Tuesday Tuesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 8 x 10 Core Work 10 x 10
Wednesday Wednesday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike optional Stationary Bike optional
Core Work 8 x 10 Core Work 10 x 10
Thursday Thursday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
All machines 3 x 10 All machines 3 x 10
Core Work 8 x 10 Core Work 10 x 10
Friday Friday
Warm up/ Stretch 10 minutes Warm up/ Stretch 10 minutes
Cardio 30 minutes Cardio 30 minutes
Stationary Bike optional Stationary Bike optional
Core Work 8 x 10 Core Work 10 x 10