You should consult your doctor before starting any workout plan. Just getting off the sofa? No problem. Already ripped like an action hero? There’s something here for you too.
Beginner Workout Plan
A beginner workout should be simple to do with minimal equipment. A circuit with a mix of cardio and strength training should take less than 40 minutes. Your breathing should be heavy but you should still be able to maintain a conversation.
- Warm up. At least 5 minutes of walking and gradually increasing the pace.
- Beginner circuit. Perform each exercise for 2 minutes and repeat twice.
- Squats
- Step ups
- Lunges
- Jumping Jacks
- Row or pull up
- Burpees
- Push ups
- Mountain climbers
- Dips
- Run on the spot
- Bicep Curl or chin ups
- Bridge
- Stretch. Stretch each muscle group to the point of mild discomfort for 15-18 seconds. Do not bounce.
- Cool down. At least 5minutes of walking and gradually decreasing the pace.
Beginner Workout #2
This work-out is designed for beginners. It requires that you log all repetitions, sets and times in order to have a starting point. This starting point will allow you to reflect on your progress and track your accomplishments. This program is designed to allow for maximum participation. You will not need any equipment, very little space and little time, therefore, most excuses are dismissed!
| Push-ups | Until failure |
| Rest 1 minute | |
| Jumping Jacks | 30 seconds (varied by fitness level) |
| Rest 1 minute | |
| Bridge or Plank | Until failure |
| Rest 1 minute | |
| Running on the spot | 50 steps (25 each foot) |
| Rest 1 minute | |
| Hyperextensions | Until failure |
| Rest 1 minute | |
| Steps (staircase) | 50-100 |
| Rest 1 minute | |
| Squats | Until failure (or 50 reps) |
| Rest 1 minute | |
| Remember to keep track of all numbers to failure and timed exercises. | |
| Hyperextensions | Lay on ground face down arms overhead |
| Raise both feet and arms to the ceiling at the same time | |
| Hold for 2 seconds | |
The information contained herein is compiled by the Forzani Group Ltd. for reference only and should be used in conjunction with an overall fitness program. The success and safety of any fitness program will depend on the age, gender, mobility, physical condition and health of an individual. These workouts are designed for off-season strength and conditioning. All participants should have a working knowledge of fitness exercises before they embark on any of these workouts. Participation in these workouts is at your own risk. Please consult your physician prior to engaging in any exercise program.