My wife and my adult daughter want to get into better condition and asked me to put together a workout for them, so I put together a very flexible program that works all of your muscles in the course of two workouts. This is a beginning to intermediate workout that involves bodyweight and machine-based exercises.
Each workout shouldn't take longer than an hour to complete. Each time you go to the gym, do the alternate workout. So if you choose to do strength training twice a week, you could do Day 1 on Tuesday and Day 2 on Thursday. On Monday, Wednesday and Friday you would just do 30-60 minutes of cardio (walking outdoors, exercise video, exercise video game, gym-based cardio).
You need to strength train at least twice a week. You can work up to strength training 3 times a week, like Monday, Wednesday and Friday, and do cardio on Tuesday, Thursday and Saturday. In that case, just alternate between the Day 1 and Day 2 routines each time you go to the gym for strength training.
If you aren’t familiar with an exercise, just go to Youtube and type the name of the exercise and there will be many videos that will show how to do it.
The way to “progress” is to add weight over time as you get stronger. You can also work up to 3 sets instead of 2. It’s also good to vary between fewer reps of higher weights and more reps of lower weights. Like one time you’ll do 2 sets of an exercise with a slightly higher weight, but only do 4-6 reps. And the next time you do that exercise you can do 2 sets of 8-12 reps with a lower weight.
Don’t get used to doing the exact same exercise from each group every time, try to choose a different one every time even if it seems scary.
Remember to do a warmup for about 5 minutes before you do the workout. It can include activities like walking/jogging, jumping jacks and stretches.
You can download and print the workout by clicking on the link below:
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