We offer different workout routines to match your level of fitness. To accommodate for busy schedules sets of weightlifting exercises for both three and five day programs have been provided.

Warm-Up

5-10 minute warm-up

Strength Training

10 minutes stretching

Legs

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Lying Leg Curl	8-12
	Leg Extension	8-12
	Lying Leg Press	8-12

Chest

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Chest Press	8-12

Back

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Seated Row Machine	8-12
	Lat Pulldown Machine	8-12

Shoulders

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Shoulder Press Machine	8-12

Arms

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Bicep Curl with Bar	8-12
	Tricep Kickback	8-12

Abdominal

For each exercise, perform 3 sets

	Activity	Reps	Weight
	Abdominal Crunch	8-12

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Create a
Fitness Plan

Never yawn on the treadmill again! Our free fitness plan builder pushes you to mix it up and challenge body and mind.

Build a fresh routine

Eating Right, Weighing Less

Total fitness is about knowing what to eat and how much. Turn chow time into positive change with the right nutrition advice.