BEGINNER'S TRAINING PROGRAM

WEEK 1 - Conditioning (Check your weight)

15 minute Bike
15 minute Treadmill
15 minute Stair Climber

Abdominal Circuit:
4 x 15 Sit ups
4 x 15 Leg raises
4 x 15 Ab Crunch (machine)
4 x 15 Ropes

Warm up with 15 minutes on a Bike, Treadmill, or Stair Climber

Continue with the abdominal workout as in Week I

Start circuit training on the Body Solid Machines with 1 set of 15 reps of each of the following exercises. Find a weight that is comfortable for each activity and make a note of it. You can find this page set up for week II here. Print it out and write down your weights.

Activity	Sets	Reps	Weight
Pec Deck	_______	_______	_______
Arm Curl	_______	_______	_______
Leg Curl	_______	_______	_______
Leg Extension	_______	_______	_______
Triceps Push Down	_______	_______	_______
Chest Press	_______	_______	_______
Shoulder Press	_______	_______	_______
Lat Pull Down	_______	_______	_______
Rowing	_______	_______	_______
Leg Press	_______	_______	_______
Calves	_______	_______	_______

Use the workout from week II but add 1 more set to all machines. Thus, week III will be 2 sets of 15 reps and week IV will be 3 sets of 15 reps. Click here to get week 3 and here for week 4.

As you become stronger, gradually increase the weights on the machines or switch to the advanced program here.

Check your weight at the beginning of each week of your program. A reasonable goal for a week is a six pound weight change. Set a goal for your weight loss or weight gain and check your progress after that week. Don't bother to check on a daily basis. Daily fluctuations are common, but after a week some progress should be seen.

REMEMBER a well balanced meal plan is important. At times, some people like to go on crash diets (see a recommended 7 day weight loss diet here). This is good to shock the body, but if you do embark on this weight loss program, remember that it is a temporary program and you must go back to a proper meal plan after one week.