Workout Plan
IMPORTANT INFORMATION
Why is Exercise important?
1 2 3 4 5 Helps prevent diseases Improves stamina Strengthens and tones Enhances flexibility 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
Monday Warm up/ Stretch Cardio Stationary Bike Core Work Tuesday Warm up/ Stretch Cardio All machines Core Work Wednesday Warm up/ Stretch Cardio Stationary Bike Core Work Thursday Warm up/ Stretch Cardio All machines Core Work Friday Warm up/ Stretch Cardio Stationary Bike Core Work
Week Two
Monday Warm up/ Stretch Cardio Stationary Bike Core Work Tuesday Warm up/ Stretch Cardio All machines Core Work Wednesday Warm up/ Stretch Cardio Stationary Bike Core Work Thursday Warm up/ Stretch Cardio All machines Core Work Friday Warm up/ Stretch Cardio Stationary Bike Core Work
10 minutes 10 minutes 10 minutes 2 x 10
10 minutes 15 minutes 15 minutes 3 x 10
10 minutes 10 minutes 2 x 10 2 x 10
10 minutes 15 minutes 3 x 10 3 x 10
10 minutes 10 minutes 10 minutes 2 x 10
10 minutes 15 minutes 15 minutes 3 x 10
10 minutes 10 minutes 2 x 10 2 x 10
10 minutes 15 minutes 15 minutes 3 x 10
10 minutes 10 minutes 10 minutes 2 x 10
10 minutes 15 minutes 15 minutes 3 x 10
Week Three
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 20 minutes Stationary Bike 10 minutes Core Work 4 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 20 minutes All machines 3 x 10 Core Work 4 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 20 minutes Stationary Bike 10 minutes Core Work 4 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 20 minutes All machines 3 x 10 Core Work 4 x 10 Friday Warm up/ Stretch 10 minutes Cardio 20 minutes Stationary Bike 10 minutes Core Work 4 x 10
Week Four
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 5 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 5 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 5 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 5 x 10 Friday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 5 x 10
Week Five
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 6 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 6 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 6 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 6 x 10 Friday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike 10 minutes Core Work 6 x 10
Week Six
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 7 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 7 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 7 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 7 x 10 Friday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 7 x 10
Week Seven
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 8 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 8 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 8 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 8 x 10 Friday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 8 x 10
Week Eight
Raise weight 5 lbs (optional) Monday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 10 x 10 Tuesday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 10 x 10 Wednesday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 10 x 10 Thursday Warm up/ Stretch 10 minutes Cardio 30 minutes All machines 3 x 10 Core Work 10 x 10 Friday Warm up/ Stretch 10 minutes Cardio 30 minutes Stationary Bike optional Core Work 10 x 10