How to get started and what to do for the first 15 days. THE WORKOUT!
To get used to your new workout routine and exercise movements, while allowing your body to adjust, you can stick to machines for the first 15 days. If you have some experience, and you are comfortable with adding free weights or dumbbells, then the addition of some basic free weight exercises can be an additional convenience if you get stuck waiting for a machine.
That being said, the concept behind your first 15 days of weight training is to keep going from one exercise to the next as you change-up muscle groups…Circuit Training.
*Schedule your workouts—Weight training and Cardio—and check them off on a calendar. Better yet, track and log your workouts in a journal or with a mobile app to use as a tool to help you progress. It can be difficult to remember the details of all the exercises, sets, weight and reps that you did.
Weight and Resistance Training
Work out 5-6 days per week to get the most results from your resistance and weight training.
The less time you spend resting between each exercise the better. Remember, you are not going to do consecutive sets on one muscle group. As soon as you complete one exercise, move on to the next.
You will alternate between TWO different workouts so that you are not working out the same muscle groups two days in a row.
Legs – 6 exercises / sets, 8 to 15 repetitions (reps).
For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:
Chest – 4 exercises / sets, 8 to 15 reps.
Triceps – 4 exercises / sets, 8 to 15 reps.
Core / Abs – 4 exercises / sets, reps (or time) = as many as you can do, or as long as you can do it until you feel fatigued.
Perform the exercises in the following sequence:
Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise, Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise. REST 90 seconds and do it ALL one more time.
Free body drills, multi-movement or plyometrics
4 sets x 45 seconds to 1 minute.
Total time = 3 to 4 minutes.
Do 3 sets, each set is 45 seconds to one minute in duration – You can do these at ANY time during your workout. They can be used to fill the time that you have if you get stuck waiting for a machine.
Choose between one or more of the following – Jumping Jacks, Foot Taps, Squat Jumps.
Jumping Jacks (pictured while holding water bottles):
Squat Jumps (pictured with medicine ball):
*After a few days, really push for that full minute of free body drills, multi-movement or plyometrics.
Cardio – 5-6 Days per Week
Treadmill: 20 – 25 minutes.
Intervals are an excellent way for you to help your body “break-in” and adjust to your new fitness lifestyle.