A Program to Help You Get Started with Your Training
It’s not always easy to get started with a fitness program. But here’s one that can get novice exercisers on the path to an active lifestyle.
Get Started with Fitness Workout
Equipment
- Selectorized leg press, selectorized chest press, selectorized row, selectorized abdominal, selectorized torso rotation
- Cybex Arc Trainer
- Plyo box
Motion Tips: Keep a rhythmic tempo during all exercises. When you begin to lose your rhythm, or start to fatigue, move on to the next exercise.
Total Time: 30 to 45 minutes
About the Workout
This program is meant to build a base of strength and work capacity to get you started and ready for more intense programs. The program uses blocks that mix machine exercises and bodyweight exercises to deliver a calorie burning workout that keeps your metabolism high for hours.
This program uses a mix of tri sets and super sets to allow one muscle group to slightly recover as we target an opposing group. In the first two blocks it uses lightweight machine-based exercises to challenge each muscle group. The third block combines machine and bodyweight exercise to bring in some functional movements and to revisit the complementary machine movements for one final burn-out set.
Get Started Workout
Block 1
| 30 seconds on/30 seconds off (3 times) |
Upper Body Superset | Three times with 60 seconds of rest in-between |
Chest Press | 12 reps |
Push ups | Reps to fatigue |
Bock 2
Walking Lunges with Dumbbells | 30 seconds on/30 seconds off (3 times) |
Upper Body Superset | Three times with 60 seconds of rest in-between |
Row | 12 reps |
Bent Row with Dumbbells | 12 reps |
Block 3
| 30 seconds on/30 seconds off (3 times) |
Lower Body Superset | Three times with 60 seconds of rest in-between |
Alternate Step Ups on a Box | 20 reps |
Squats with Dumbbells | 12 reps |
Block 4
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