Exercise Routine

Workout Plan

Warm Up (Before every workout)

First thing to do is warm up. Warm up for 5-10 minutes using an elliptical as a good piece of equipment to warm up your entire body. 

Strength Training

Focus on strength training for about 15-20 minutes. When performing exercises that target improving your strength, follow these key elements:

1. Use movements that are controlled and slow.
2. On exertion, you want to exhale.
3. Use a full range of motion.
4. Make sure you are not targeting the same muscle group for 2 consecutive days.
5. You generally want to target for 2 sets of 12 reps (Ex: Do 12 leg extensions, take a 30 second break, and do another 12 leg extensions). 

Monday, Wednesday, & Friday

Upper Body

Chest Press

Shoulder Press

Lat Pulldowns

Seated Rows

Tricep Extensions

Bicep Curls

Tuesday, Thursday, & Saturday

Lower Body

Supine Leg Press

Seated Leg Press

Leg Curl

Leg Extension

Cardio

Cardio should be performed for at least 30 minutes. When performing cardio, keep your heart rate at an elevated level depending on your age. Use the chart below to find your heart rate range:

Exercises that target cardio include the following:

Bicycle

Treadmill

Elliptical

Step Mill

Rowing Machine

Stretching (After every workout)

The last thing is to finish off the work out is just to stretch as a cool down for 5-10 minutes. Make sure to target every area of the body and focusing on the areas used that day for strength training.