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Beginner Workout Plan

June 15, 2012 | 26,900 views
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If you're new to exercising or are starting out again after a long break, the beginner workout is appropriate.

Frequency: 3 times a week

Fitness Beginner

Peak Fitness cardio

Here's a summary of what a typical interval routine might look like when you're just starting out:

  • Warm up for three minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high intensity exercise and recovery for two or three repetitions. Eventually you'll want to do a total of 8 of the high-intensity intervals, but you need to work up to this gradually. When you're just starting out, you'll probably only be able to do 1-2 repetitions, and that is just fine. If you try to start out with 8 repetitions right away, you could injure yourself. As you get fitter, just keep adding repetitions until, eventually, you're doing eight during your 20-minute session – but this will likely take a while and won't be until you've progressed to the intermediate or advanced workout level.
  • Start with only 1 Peak Fitness workout per week

The day after Peak Fitness you may feel sore, so do some light stretching, drink plenty of water, sleep well and eat small healthy meals throughout the day to help your body recover.

Strength Training

Chest exercises, Leg exercises, Back exercises, Shoulder Press, Ab exercises and Shoulder Pull/Lateral exercises are demonstrated.

  • Tempo: Slow, as follows: 3-second positive, 1-second isometric squeeze, 3-second negative – focus on contracting your muscle through the entire range of motion (not on moving from point A to point B)
  • Sets: 2-sets, first set do 12-15 repetitions, the last three reps are crucial for reaping benefits
  • Second set, increase weight in the smallest increment possible, and lift until your muscles fail you and you can't lift anymore. This set should be 8-11 reps.