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
Standing Calf Raise 8-12
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
 

arms

For each exercise, perform 3 sets
Activity Reps Weight
Tricep Kickback 8-12
Tricep Pushdown 8-12
 

Abdominal

For each exercise, perform 3 sets
Activity Reps Weight
Abdominal Crunch 8-12

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.

Eat smarter