THE ULTIMATE BEGINNER PLAN

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on January 11, 2010

Users:

8,161 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

Description

If you're serious about starting a workout routine, this plan is the ultimate. With a 3-day strength training plan that hits all body parts once a week and a daily cardio schedule of your choice, this plan is the best building block for a healthy lifestyle. With just 3 months on this plan you'll become a new person.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Back
Seated Cable Rows	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Workout routine comments

On May 22, 2011 I gave birth to my daughter by c- section, I weighed about 210lbs. After waiting 3 months and getting cleared by my doctor I started going on walks every day! In 10 months I lost 65lbs just by going on walks and changing small eating habits (no more cookies and cake). 6 weeks ago I started going to a gym and although the weight is not coming off the inches are. If I dont feel like going to the gym I still do a workout at home with no weight equipment. For example: If Im watching a TV show every time a commercial comes on I will do 15 pushups, 15 sit ups and 15 squats and continues doing it for an hour.

r.knudsen

June 14, 2012 at 1:11pm

i don't go to the gym,because there is no one nearby,im a student and i also work,and i don't go outside.so how can i lose weight without going outside and buying gym equipment's,because i can not afford them,and i hate counting calories.

uloma

June 6, 2012 at 10:39am

I don't do outside

noirroseangel

June 5, 2012 at 7:29am

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