This is a 2-week circuit training workout for begginers who never lifted weights or for people who want to get back in shape after a long break before starting a more intense workout. The goal is to get the muscles ready for more intense workouts without feeling so sore that you skip workouts.
Start with a brief 10 minutes of cardio to warm-up, then use the first circuit of 15-20 reps as a more specific warmup using 2/3 to 3/4 of the weights you would use for the second and third circuits at 8-12 reps, resting 1 minute between sets. Ex. If you use 100 pounds on the bench press, do your first circuit using only 65-75 lbs for that exercise.
Finish with a 2-3 minute walking rest period and a 10 minute stretching session.
Do this workout 2-3 times a week for two weeks (recommendation: 2 workouts the first week, and 3 the second week).
30-60 cardio workouts are recommended on non training days.