Sample Workouts:            

Workout #1:

This workout is going to be for the beginner. What is mostly needed to be done is to get active. Walking is great way to start out. In fact, it is the only way if you have almost never been active before in your life. When you go shopping, don't look for a spot so close to the store. Park at the end of the parking lot. If the weather is bad, use your judgment. Use the stairs if you can. In the morning when you wake up, do some stretches, like toe touches, backbends, sidebends. When you do the stretches, you gradually bend, don't bounce.

 

Workout #2:

Once you are to walk without losing your breath, you may be ready for sample #2. You may want to add some jogging to your workout now and some calisthenics. The best one to start out with it push-ups and sit-ups. You may also want to include jumping jacks, weightless squats and pull-ups.

 

Workout #3:

This workout would typically include the two above workouts, but you would add weights to the mix. Most people would start off with bench presses. Squats, deadifts, and military presses are also a great start. The reasoning is all four works the major muscle groups and they will not take no more than an hour and half of your time a day. This is where you start alternating workouts, or cross training as it is called. You may alternate the days between the cardio workouts with the weight training. On the days you do weight training, it would be advisable to do about 15-20 minutes of light cardio to loosen up your muscles.

 

Workout  #4:

This sample workout is for the more advanced. Weight training is increased to include isolation exercises. A week would be for example: Day 1- Chest. Day 2- Back. Day 3- Legs. Day 4- Arms. Day 5- Abs. Day 6- Aerobics/Rest. Day 7- Rest. Almost all the days would include some cardio for a warm-up and cool-down.