Exercise Routine: Beginner

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Here is the beginner routine that I will be following for the first 5 or 6 months.  It consists of a 14 day rotation of 3 different workouts with one or two days off per week. Join in if you want. There is no need to work out 5 or 6 days per week. 2 or 3 will do. Make sure you at least get in the cardio!

Week 1:

  1. Workout A
  2. 20 minutes Cardio
  3. Workout B
  4. 20 minutes Cardio or rest
  5. Workout A
  6. 20 minutes Cardio
  7. Rest day

Week 2

  1. Workout B
  2. 20 minutes Cardio
  3. Work out A
  4. 20 minutes Cardio or rest
  5. Workout B
  6. 20 minutes Cardio
  7. Rest Day

Workout A, B and Cardio are defined below.  Only do the first 3 exercises for the first month and then add the final 2.

Workout A

  1. Squats
    3 sets of 15 reps
    2 minutes rest between sets
  2. Bench Press
    3 sets of 10-12 reps.
    2 minutes rest between sets.
  3. Dumbell Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  4. Triceps dips
    3 set of 15 reps.
  5. Calf Raises
    3 sets of 15 reps.

Workout B

  1. Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  2. Pull-Ups (or Lat Pull-Downs because most beginners won’t be able to do 8 pull ups.)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
  3. Military Press
    3 sets of 10-12 reps.
    2 minutes rest between sets.
  4. Biceps Curls
    3 sets of 15 reps.
  5. Abs
    3 sets of 15 reps.
    1 minute rest between sets.

Cardio

Cardio is anything that gets your heart beating.   Jogging, cycling, running, stair climbing, hiking, swimming, martial arts, treadmills, stationary bikes and even brisk walking. Whatever it takes, just get moving.  Even 20 minutes 3 times per week.

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