Training Tips: Beginner's Workout Program

This is what I usually give my clients for their first week of training. For those who are just starting with their programs, you can try this 3-5x a week. Most of my clients lose weight fast if they follow a strict diet during this program. You can alternate with weight training in between days of this workout. This program relies on form and speed. Rest for only 30 secs to a minute in between sets. Program lasts for 35-45 minutes only.


The Program


Start off with a 3-5 in warm up, either treadmill, skipping rope, jogging in place. This will keep your heart rate up and increase your circulation to your muscles. Follow this up with a total body stretch.


Now, after stretching start with the program. Increase your heart rate by sprinting for 1 min on the treadmill (start with a jog then speed up to 6 mi/hr or more as tolerated) or do a fast jog in place or fast skipping rope.


Once your sweating and your heart is beating fast, do these exercises. Make sure you move from one exercise to another exercise without resting, then repeat.


A. 1. Jumping Jacks X 20
     2. Push-up (you can also do half-push up if you're a beginner) X 15 reps
     3. Squats (hands behind the head) X 15
   Repeat, then water break for 30 secs to 1 minute


B. 1. Jumping jacks X 20
     2. Dumbbell Row X 15 
         (check link: http://www.youtube.com/watch?v=QMVlek6d8eE )
     3. Lunges X 15
   Repeat, then water break for 30 secs to 1 minute


C. 1. Jumping jacks X 20
     2. Mountain Climbers
        (check link: http://www.youtube.com/watch?v=Tg37pegdHvs )
     3. Plank X 25 counts 
        (check link: http://www.youtube.com/watch?v=HvQXc0aOXVA )
    Repeat, then water break for 30 secs to 1 minute


Before doing any exercise, consult your physician first.