BASIC WORKOUT PLAN
To be done for 30 minutes per day for 5 days/week
CARDIO
Walk on treadmill or outside for 30 minutes, 5 days/week.
PERFECT FOR:
• Those who are currently not exercising at all
• Busy, working individuals who do not have
or have not exercised in a long time and are
a lot of time to spend on physical activity.
looking to simply “get moving” again.
• Individuals who do not want to participate
• Those who want the flexibility to exercise
in high-impact exercise.
inside or outside.
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* Consult with a physician prior to starting an exercise program.
BEGINNER FULL BODY STRENGTH WORKOUT
Not to be done on 2 consecutive days but could be done up to 3 times weekly.
LOWER BODY
Warm up
Walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of
other zero impact cardio).
Walking Lunges (can be standing lunges)
3 sets, 10 each leg
Step Ups (Step up onto a flat surface that
3 sets, 10 each leg
is about knee height - to increase
difficulty hold onto dumbbells)
Goblet Squats (Squats holding dumbbell
3 sets, 10-12 reps each
at your chest)
Dumbbell Bench Press
3 sets, 10 reps
Dumbbell One Arm Row
3 sets, 10-12 reps each
Dumbbell Front Raise
3 sets, 10-12 reps each
Crunches and Bicycles
3 sets of 30 seconds each exercise
If your goal is start your workout journey, look no further, we have you covered.
THESE WORKOUTS ARE PERFECT FOR:
• Beginners looking to start off with an effective
• Those who may have hit a weight loss
exercise plan that incorporates both cardiovas-
plateau with dieting alone.
cular and strength training.
• Those looking to improve overall health
• Those looking for entry-level workouts that
and wellness through exercise.
can be woven into more advanced workout
regimens as “rest days.”
• Those looking for workouts that are quick and
effective and easily built upon once cardiovas-
cular performance and/or strength increases.
CARDIO
2 times a week.
30 minutes of cardio 3-4 times a week:
Heart rate max = 220 - your age
10 minutes at 55% of heart rate max
Example: If you are 35, your heart rate max is
10 minutes at 65% heart rate max
220 - 35 = 185
5 minutes at 75% heart rate max
5 minutes at 55% of heart rate max
* Consult with a physician prior to starting an exercise program.
INTERMEDIATE STRENGTH EXERCISES
Divided between Upper and Lower Body
Each can be performed twice a week however not back to back (Ex. Lower body on Monday, Upper body on Tuesday, rest on Wednesday)
LOWER BODY
CARDIO - HIIT
Warm up
Walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of
other zero impact cardio).
Squat
3 sets, 8-10 reps
Leg Extensions
3 sets, 8-10 reps
Dumbbell Stiff Legged Deadlift
3 sets, 10-12 reps each
Box Step Ups with Dumbbells
3 sets, 10 reps
Walking Lunges
2 sets, 15-20 lunges
2 times a week, may add in additional steady state cardio in addition 2-3 days a week.
UPPER BODY
Warm up
Walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of
other zero impact cardio).
Dumbbell Press on 45 degree incline
3 sets, 8-10 reps
Barbell Row
3 sets, 8-10 reps
Dumbbell Lateral Raise
3 sets, 8-10 reps
Wide Grip Cable Pull downs
3 sets, 8-10 reps
Dumbbell Hammer Curl
3 sets, 8-10 reps
Dumbbell Tricep Extension
3 sets, 8-10 reps
Treadmill as follows (in minutes): Minutes 0-5 — Warm up (0 incline)
Minutes 5-20 — Walk (5-10 incline)
Minutes 20-21 — Sprint (0 incline)
Minutes 21-22 — Recover (0 incline)
Minutes 22-23 — Sprint (0 incline)
Minutes 23-24 — Recover (0 incline)
Minutes 24-25 — Sprint
Minutes 25-26 — Recover
Minutes 26-27 — Sprint
Minutes 27-28 — Recover
Minutes 28-29 — Sprint
Minutes 29-30 — Recover
Minutes 30-35 — Cool down walk
THESE WORKOUTS ARE PERFECT FOR:
• Intermediate athletes looking to advance their
workouts and incorporate additional strength
exercises as well as HIIT, which is slightly more
intense than cardio.
• Those who consider themselves to be in
“good shape”, but would like additional
direction in the gym.
• Those who may have hit a plateau with
their current diet and exercise program.
• Those looking to build strength and
endurance, achieve additional definition,
and improve physique all while supporting
overall health and wellness
* Consult with a physician prior to starting an exercise program.
ADVANCED STRENGTH EXERCISES
SHOULDERS, TRICEPS, BICEPS DAYS 1 & 4
CHEST, BACK AND CORE DAY 3 & 6
Shoulders
2 warm up sets – 15 reps
Machine Shoulder Press
SIDE & REAR DELT
Single Arm Side Cable Raise
3 giant sets, 1 set of each exercise for
Front Delt Cable Raises
12-15 reps x 3
Machine Rear Deltoid Flys
1 warm up sets – 15 reps
2 drop sets (10, 12, 15 reps)
3 giant sets, 1 set of each exercise for
12-15 reps x 3
1 warm up sets – 15 reps
2 drop sets (10, 12, 15 reps)
3 giant sets, 1 set of each exercise for
12-15 reps x 3
TRICEPS & BICEP
Chest
Smith Machine Press
Dumbbell Press
Seated Cable Flys
High Cable Crossovers
Back
High Cable Lat Pull Downs (Wide Grip)
Seated Cable Rows 1 set of 12 reps
Reverse Inner Pulldowns 1 set of 15 reps
TRICEPS & BICEP
Standing Inner Lat Pull/Pushdown 1 set of 15
reps
Triceps Cable Pushdowns
Wide Grip Barbell Curls
Machine Dips
Machine Preacher Curls
Dumbbell Kick Backs
High Cable Bicep Curls
2 supersets, 1 set of each exercise for
12 reps x 2
2 supersets, 1 set of each exercise for
12 reps x 2
2 supersets, 1 set of each exercise for
12 reps x 2
CORE
Decline Bench Crunch
Machine Crunches
Standing Bar Twists
Side Bends
High Cable Ab Pulldowns
3 giant sets, 1 set of each exercise for
20-30 reps x 3
LEGS DAYS 2 & 5
Hamstrings
Lying Leg Curl
Quads: Use moderate weight, keep reps up
Double Leg extensions
Walking Lunges
Machine Leg Press
Single Leg Extension
Abductor Inner
Abductor Outer
Calves
Seated Calf Press – 1 set of 20 reps
Standing Calf Press – 1 set of 20 reps
2 warm up sets – 15 reps
2 drop sets (10, 12, 15 reps)
2 supersets, 1 set of each exercise for
15-20 reps x 2
2 supersets, 1 set of each exercise for
15-20 reps x 2
2 supersets, 1 set of each exercise for
20-30 reps x 2
3 supersets, 1 set of each exercise for
20 reps x 2
DAY OF REST – NO WORKOUT DAY 7
CARDIO - CIRCUIT 2 X WEEK
Burpees
Mountain Climbers
Jumping Jacks
Body Weight Squats
Jump Squats
THESE WORKOUTS ARE PERFECT FOR:
• Advanced athletes looking to dramatically
ramp up their workouts and follow an intense
exercise regimen to elevate their existing
workout to the next level.
• Those who consider themselves to be
disciplined and want a specific, advanced
program to follow that will support results when
followed closely.
2 times a week, may add in additional steady
state or HIIT cardio in addition 2-3 days a week.
Circuit - 10 reps of each, 5 times, 30 second
rest
• Those who may have hit a plateau with
their current diet and exercise program.
• Those looking to maximize strength and
endurance, achieve additional definition,
and improve physique all while supporting
overall health and wellness.
* Consult with a physician prior to starting an exercise program.
