The following workout regimen is directed at individuals at all fitness levels. No matter where you are right now, you can comfortably do this exercise routine. Like with walking/wogging, the intensity, weights, and resistance depends on your level of fitness.
The program should be done 3 days a week. The circuit training training part of the exercise should be done using all four exercises. Start with the first, do one set of each (8-12 reps) and then stop. Take a 30-60 second break, and then start again. Do three sets of this circuit.
Whether you are using gym equipment or not, you will be able to do these exercises. So take it easy your first time out... or if you're a pro, it may be time to switch it up. Do the following exercises at your own pace and please consult your doctor before beginning any new workout program.Also, it is very important that you warm up before you exercise.
Cardio
Power Walk on a treadmill for 7 minutes with a 3 minute cool down (total of 10 minutes). At Home Alternative: Power Walk through your neighborhood or on a walking trail.
Elliptical at a comfortable resistance level (I recommend level 3 for beginners) for 10 minites (including 1 -2 minutes going in reverse). At Home Alternative: Walk up and down a flight of stairs.
Circuit Training (3 sets of each)
Shoulder press (upper body) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.
Lunge rotation (lower and upper body) use between 5 - 10lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.
Reverse wood chop(abs) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.
Squat (legs) use between 5 - 10 lbs dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.
Water bottles are a good substitute for dumbbells. You can either fill them up with water or sand. They provide effective resistance for your exercise.
So enjoy your workout. Do this for the next two weeks and leave me some feedback letting me know how you feel.
