Here is a sample program for you to look at....
Disclaimer: Alaska Fitness Solutions is not responsible for any injury that might happen from use of any of the program examples. These are for educational purposes only, and you should always consult with your Physician before begining any exercise routine.
Beginner: no weights home workout
Goal: Increase overall fitness (Cardio, Strength, and Flexibility) while learning basic movements from which to build on. This is known as the prep phase or foundation phase of a year long cycle.
3 DAYS/WEEK Full Body Workout - Resistance and Cardio
Mon/Wed/Fri
Warm Up:
Walk
Resistance Training:
Squat
Push Up
Pull Up
Upright row
Front Plank hold
Side Plank hold
(for those of you who can't do 13-15 push ups or pull ups just change the resistance by doing push ups on a raised surface such as waist height counter top, and for pull ups place your feet on a chair to allow your legs to assist with the lift. For the upright rows just put some weight in a gym bag and with both hands pull the bag up to chest high.)
Cardio Training:
Walk
Cool Down:
Stretch
Reps: 13-15 / 15-25 second holds (for the planks)
Sets: 1-3
An easy way to use the set and rep scheme is to start with 1 set of 13 reps the first day and add a rep to each work out of the week, and each week add another set.
Example:
| | Monday | Teusday | Friday |
| Week 1 | Resistance: 1 set 13 reps 15 seconds Cardio:15 min | Resistance: 1 set 14 reps 20 seconds Cardio:16 min | Resistance: 1set 15 reps 25 seconds Cardio:17 min |
| Week 2 | Resistance: 2 sets 13 reps 15 seconds Cardio:16 min | Resistance: 2 sets 14 reps 20 seconds Cardio:17 min | Resistance: 2 sets 15 reps 25 seconds Cardio:18 min |
| Week 3 | Resistance: 3 sets 13 reps 15 seconds Cardio:17 min | Resistance: 3 sets 14 reps 20 seconds Cardio:18 min | Resistance: 3 sets 15 reps 25 seconds Cardio:19 min |
This is known as Linear Periodization.
Note: This is a really simple program that has NO isolation movements in it at all, but hits all the muscle groups you need to get started. This allows you get the most out of your workout with minimal time.
As you can see this is only a basic 3 week plan, If you would like more information on more detailed customized plans or just where to go from week 3, contact Shawn Fears.