Beginner's Week #1

Note

The first week is beginners week, getting the correct technique for the exercises and getting comfortable working together. Building a bond.

The second to the 5th week is work time, we get in the groove and we have a great time exercising and working towards our goal.

The 6th to 8th week, we eliminate day 2 and 3 exercises and we utilise another exercise I have put together for those days.

Day #1
ExerciseSetsRepsRest Tempo
Walk15min5minSlow
Bench Press3 1010secMedium
Seated Squat38Slow
Power Walk15minMedium
Rowing315Slow
Walk110minMedium
Clean & Press38Medium
Walk12minSlow
Stretch
Day #2
ExerciseSetsRepsRest Tempo
Walk15minSlow
Bench Press3 101minMedium
Seated Squat3101minSlow
Shoulder Press3101minMedium
Leg Raise3101minSlow
Hammer Curls3101minMedium
Standing Dumbbell Flies3101minFast
Walk15minSlow
Stretch
Day #3
ExerciseSetsRepsRest Tempo
Walk110minSlow
Power Walk3 5minMedium
Walk310min5minSlow
Cycling120min2minMedium
Stretch
Day #4
ExerciseSetsRepsRest Tempo
Walk110minSlow
Power Walk1 5min2minMedium
Rowing15min2minSlow
Cycling120min1minMedium
Walk13minSlow
Stretch