It's not always easy to start a fitness program. But here is one that can get beginners on their way to an active lifestyle.
Getting Started with Fitness Training
- Selector operated leg press, selected chest press, selected series, selected abdominal muscles, selected torso rotation [19659005CybexArcTrainer
- Plyo Box
Motion Tips: Stop all exercises a rhythmic pace. If you lose your rhythm or get tired, move on to the next exercise.
Total Time: 30 to 45 minutes
This program is intended to provide a basis for strength and work capacity to prepare you for a more intensive program. The program uses blocks that combine exercise and bodyweight exercises to deliver a calorie-burning program that keeps your metabolism up for hours.
This program uses a mix of tri-sets and supersets to allow a muscle group to easily recover from the target an opposing group. In the first two blocks, light muscle exercises are used to challenge each muscle group. The third block combines machine and bodyweight exercises to introduce some functional movements and re-examine the complementary machine motions for a final burnout set.
Get Started Workout
|Leg Press||] 30 seconds on / 30 seconds off (3 times)|
|Upper body superset||Three times with 60 seconds rest between them|
|Chest Press||12 reps||repetitions||repetitions exhaustion|
|walking lunges with dumbbells||30 seconds on / 30 seconds off (3 times)|
|upper body superset||Three times with 60 seconds rest in between|
|Bent row with dumbbells||12 reps|
|Abdominal||30 seconds on / 30 seconds off (3 times)|
|Lower Body Superset||Three times with 60 seconds rest in between|
|Alternate step ups on a box||20 reps|
|Squats with dumbbells||12 reps|
Use the Constant power mode with a cons stand / watt, which corresponds to your body weight. Keep as long as possible over 120 steps per minute. Take a 30 second break and try to work for up to 10 minutes.