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4 Week Jumpstart Workout Program - Week 1

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Welcome to week 1 of your 4 Week Jumpstart Workout Program, a points-based exercise program that lets you gradually build a lasting exercise habit that fits with your life, fitness level and goals. This week is all about starting with a simple exercise program of moderate cardio and core exercises to build strength, endurance and to get used to showing up for your workouts. Below, you'll find your goals and a suggested workout schedule for Week 1. If that schedule doesn't work for you, check out your other schedule options.

Goals

  • Three 20-minute cardio workouts at a moderate intensity, or a Level 5 on this Perceived Exertion Chart. More about how to monitor your intensity. Follow one of the cardio options listed below or create your own workout. Keep in mind that you don't have do the same cardio workout each time. Feel free to mix it up with different workouts, if you like more variety.
  • Two core workouts that include 5 core exercises. You'll do 1 set of 10 reps of each exercise. Feel free to choose your own core exercises if these moves don't work for you
  • Total Exercise Points Possible: 400 points (Frequency x Duration x Intensity = Exercise Points)
  • Follow the workout schedule shown below or choose another workout schedule

Workout Schedule for Week 1 - 5 Days of Exercise

Type Frequency Duration/Exercises Intensity/Reps Total Points
Cardio 3 Workouts x 20 minutes
Choose one:
20 Minute Basic Cardio Workout
20-Minute Stationary Bike Workout
20-Minute Basic Elliptical Workout
Make Your Own Workout - Choose any activity and warm up for 5 minutes, work at a moderate intensity for 10 minutes, cool down for 5 minutes
Be sure to stretch as part of your cool down.
x 5 (RPE) 3 workouts x 20 minutes x 5 RPE = 300 Points
Core 2 Workouts x 5 Core Exercises
Bird Dog
Bird Dog
On the hands and knees, lift the right arm and left leg until both are parallel to the floor. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg. Continue alternating sides for 10 reps (1 rep includes both sides).
Back Extensions
back extensions
Lie face down on a mat and place the hands behind the head.  Contract the abs and keep them contracted throughout the exercise.  Squeeze the back to lift the chest a few inches off the floor.  Lower and repeat for 10 reps.
Plank with Knee Ups
plank

Begin on your forearms and knees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Drop the knees to the floor and then press them back up for 10 reps. 
Bridge
bridge.jpg (19160 bytes)
Lie face up with knees bent and hands at your sides. Lift the hips up until you're in a bridge position, body in a straight line from knees to head. Lower and repeat for 10 reps.
Toe Taps
 
Bring the knees up to a 90-degree angle.  Keep one leg bent and lower the other foot towards the floor, tapping the floor.  Complete 5 reps on the same leg and then switch sides. Keep the back pressed to the floor and the abs braced.
x 10 (Reps) 2 workouts x 5 exercises x 10 reps = 100 points
        Total=400

 

Sample Calendar for Week 1:

Day 1 Day 2 Day 3 Day 4 Day 5
Cardio - 20 Minutes (100 Points)
Choose One
20-Minute Cardio
20-Minute Bike
20-Minute Elliptical
Your Own Workout
5 Core Exercises (50 Points)
10 Reps of Each
: Bird Dog, Back Extensions, Plank with Knee Ups, Bridge, Toe Taps
Cardio - 20 Minutes (100 Points)
Choose One

20-Minute Cardio
20-Minute Bike
20-Minute Elliptical
Your Own Workout

5 Core Exercises (50 Points)
10 Reps of Each
: Bird Dog, Back Extensions, Plank with Knee Ups, Bridge, Toe Taps
Cardio - 20 Minutes (100 Points)
Choose One

20-Minute Cardio
20-Minute Bike
20-Minute Elliptical
Your Own Workout
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