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Beginner Program:

Monday & Thursday (Upper Body & Cardio)

Walk for 20 – 30 minutes prior to working-out, high intensity

Perform each of these exercises with 20 repetitions each:

Set #1

1. Bench press Dumbbells or pushups (on knees)

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Walk fast for 5 minutes

Perform each of these exercises with 20 repetitions each:

Set #2

1. Bench press Dumbbells or pushups

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Walk for 5 minutes to cool down

Beginner Program:

Tuesday & Friday (Lower Body & Cardio)

Walk for 20 – 30 minutes prior to working-out, high intensity

Perform each of these exercises:

Set #1

1. Leg extensions, 20 reps.

2. 10-20 squats using just your bodyweight

3. Leg curls 20

4. Calve raise 30

5. 30 crunches

Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Leg extensions 20

2. 10-20 squats using just your bodyweight

3. Leg curls 20

4. Calve raise 30

5. 30 crunches

Walk for 5 minutes to cool down

Intermediate Program:

Monday & Thursday (Upper Body & Cardio)

Warm-Up: Run/Walk combination.  Example: run for 1 minute then walk for 1 minute for a total of 30 minutes.

Perform each of these exercises with 20 repetitions each side

Set #1

1. Bench press Dumbbells or pushups (on knees)

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each side

Set #2

1. Bench press Dumbbells or pushups

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each side

Set #3

1. Bench press Dumbbells or pushups (on knees)

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Run or Walk for 5 minutes – cool down

Intermediate Program:

Tuesday & Friday (Lower Body & Cardio)

Warm-Up: Run/Walk combination.  Example: run for 1 minute then walk for 1 minute for a total of 30 minutes.

Perform each of these exercises:

Set #1

1. Leg Extensions, 20 reps

2. 10-20 squats using your own bodyweight

3. Leg curls, 20 reps

4. Calve raises, 30 reps

5. 30 crunches

Run or Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Leg Extensions, 20 reps

2. 10-20 squats using your own bodyweight

3. Leg curls, 20 reps

4. Calve raises, 30 reps

5. 30 crunches

Run or Walk for 5 minutes

Perform each of these exercises:

Set #3

1. Leg Extensions, 20 reps

2. 10-20 squats using your own bodyweight

3. Leg curls, 20 reps

4. Calve raises, 30 reps

5. 30 crunches

Run or Walk for 5 minutes – cool down

Advanced Program:

Monday & Thursday (Upper Body & Cardio)

High Intensity run for 20 minutes or on Step Mill/Stepper

Perform each of these exercises with 20 repetitions each side

Set #1

1. Bench press Dumbbells or pushups

2. 1 arm rows

3. Military press

4. Bicep curls

5. Triceps kickbacks

High Intensity Run for 5 minutes or at a steep incline on treadmill

Perform each of these exercises with 20 repetitions each side

Set #2

1. Bench press Dumbbells or pushups

2. 1 arm rows 3. Military press

4. Bicep curls

5. Triceps kickbacks

High Intensity Run for 5 minutes or at a steep incline on treadmill

Perform each of these exercises with 20 repetitions each side

Set #3

1. Bench press Dumbbells or pushups

2. 1 arm rows 20 each side

3. Military press

4. Bicep curls

5. Triceps kickbacks

Cool down: Walk for 20 – 30 minutes

Advanced Program:

Tuesday & Friday (Lower Body & Cardio)

High Intensity run for 20 minutes or on Step Mill/Stepper

Perform each of these exercises:

Set #1

1. Leg Extensions, 20 reps

2. 50-100 squats with just your own bodyweight

3. Leg curls, 20 reps

4. Calve raises 30 reps

5. Lunges, 15 each side, stationary lunges with dumbbell

High Intensity Bike or Run for 5 minutes

Perform each of these exercises:

Set #2

1. Leg Extensions, 20 reps

2. 50-100 squats with just your own bodyweight

3. Leg curls, 20 reps

4. Calve raises 30 reps

5. Lunges, 15 each side, stationary lunges with dumbbell

High Intensity Bike or Run for 5 minutes

Perform each of these exercises:

Set #3

1. Leg Extensions, 20 reps

2. 50-100 squats with just your own bodyweight

3. Leg curls, 20 reps

4. Calve raises 30 reps

5. Lunges, 15 each side, stationary lunges with dumbbell

Cool down: Walk for 20 – 30 minutes