Week 1
This General Wellness Workout Program begins with a series of full body workouts that are to be performed 4 times each week. Select a weight that forces you to reach failure at the number of repetitions indicated. Exercises in each circuit are meant to be performed back to back with no rest. To increase the difficulty of the workout, you can perform one extra set for each exercise.
Warmup
5 min Elliptical Warmup
5 min warmup at 60% max intensity, progressively increasing resistance
Circuit 1
| Leg Press | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 2
| Lat Pulldown | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 3
| Machine Chest Press | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 4
| Lateral Raise | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 5
| Overhead Dumbbell Extension | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 6
| Cable Curl with Bar | 15,15,15 Reps |
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3 rounds Rest 60s between each round |
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Circuit 7
| Crunch | 15,15,15 Reps |
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| Heel Touch | 15,15,15 Reps |
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3 rounds Rest 60s between each round Alternate between two sides until you reach 30 reps |
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Cardio
15 min Incline Treadmill Walk
Starting at an incline of 2, begin with 2 min warm-up
For each additional minute, increase the incline by 0.5 for a total of 10 min
Finish with 3 min cool down