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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. 
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WELCOME TO DAY ONE! TODAY WE'LL TACKLE THE UPPER BODY: BICEPS, TRICEPS, SHOULDERS, AND ABS. This 8-week program is designed to give you strength, endurance, and a few more years of life on this planet! Enthusiasm and a gym membership is all you need. Get medical clearance before beginning, and seek help from a gym staff member or certified trainer if you have any questions. Each week is broken into two days of moderate cardiovascular exercise, two days of strength training, some suggested activities to get you out of the gym, and mandatory rest days. Strength exercises are arranged in "SERIES"; on a typical day, you will complete 2 or 3 series (today you'll perform just 1 to "break you in"). A series contains 3 exercises, designed to work 3 different muscle groups. Before you begin, warm-up for five minutes on either a treadmill or stationary bike. Start slowly, and build speed gradually until you're walking/cycling at a good pace while still breathing regularly. Now for your strength work. The exercises should feel easy at first, increasing in difficulty until the 10th or 12th repetition, when lifting the weights should be a struggle. Do 2 sets of each exercise, 12 reps each. SERIES 1: Biceps curls with dumbbells. Sitting on a bench with feet flat on the floor and a dumbbell in each hand, lift the weights slowly and rhythmically. Then switch to triceps kickbacks: hold a dumbbell in your right hand, place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side (as if it were latched in place), straighten your right arm out, hold for a count, and lower to the starting position. Lastly, a set of ab crunches: lie on the bench with your knees bent, feet flat on the end. Clasp your hands loosely behind your head and raise your shoulder blades and upper back off the bench. Keep your gaze on the ceiling as you go through the "crunch" motion. Rest for a minute, drink some water, then repeat SER
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