Your First Week
Day 2: Basic Strength Training
For this workout, you'll do one set of 15 reps of each exercise listed below, resting briefly between exercises as needed. Visit the Basic Total Body Strength workout for step by step instructions for each exercise.
- Ball Squats
- Assisted Lunges
- Modified Pushups
- Dumbbell Rows
- Overhead Presses
- Bicep Curls
- Tricep Extensions
- Crunches on the Ball
- Back Extensions
Day 3: 20-Minute Cardio
Today you'll do the same 20-Minute Cardio as day 1, followed by these flexibility exercises:
- Cat Stretch (Repeat 5 times)
- Hamstring Stretch (Hold for 15-30 seconds on each side)
- Hip Flexor Stretch (Hold for 15-30 seconds on each side)
- Seated Hip Stretch (Hold for 15-30 seconds on each side)
Day 4: Basic Yoga
For today's workout, you'll go through the following poses, holding each for 3-5 breaths. View full step by step instructions at Morning and Evening Yoga.
- Standing Catch Stretch
- Sun Salutations
- Hanging Back Stretch
- Warrior I
- Warrior II
- Modified Triangle
- Spine Twist
- Corpse Pose
Day 5: Basic Strength
Today's workout involves the Basic Strength exercises you did on Day 2. As before, perform 1 set of 15 reps for each exercise, resting briefly between exercises as needed.
Day 6: Beginner Intervals
Today's cardio workout involves alternating work sets (working at a higher intensity) with rest sets using this Perceived Exertion Chart to monitor your intensity. This workout can be done on any cardio machine. Visit Beginner Interval Workout for detailed instructions.
- 5 Min: Warm up at an easy pace. Perceived Exertion: 4
- 3 Min: Rest Set - Increase speed and resistance/incline to a moderate level. Perceived Exertion: 5
- 1 Min: Work Set - Increase incline, resistance and/or ramps 1-5% to raise the intensity level. Perceived Exertion: 7
- 3 Min: Rest Set. Perceived Exertion: 5
- 1 Min: Work Set. Perceived Exertion: 7
- 3 Min: Rest Set. Perceived Exertion: 5
- 5 Min: Cool down. Perceived Exertion: 4
