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» Training Program » General Fitness » Beginner Gym-based cardio and strength training
 Beginner Gym-based cardio and strength training

Day 001 - The regimen begins--from couch potato to dynamo in eight easy weeks
Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: biceps curls, triceps kickbacks, abs; Stretch 5 min.

Day 002 - Oh, the glory of cardio
WU 5 min. Treadmill: 10 min Rower: 5 min. Bike: 10 min. Cool-down (CD) 5 min. & stretch.

Day 003 - Day of rest
Rest

Day 004 - Back to the Wonderful World of Weights
WU 5 min. 2 sets x 12 reps. SERIES 1: bench press, leg press machine, abs; SERIES 2: seated rows, fly machine, back extensions. Stretch.

Day 005 - Week One: the Home Stretch
New activity or: WU 5 min. Gauntlet: 10 min. Ellip. Trainer: 10 min. Treadmill:10 min. CD 5 min. & stretch.

Day 006 - Day of Rest
Rest

Day 007 - Nice and Easy
Walk/Bike or Rest

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