How to get started and what to do for the first 15 days. THE WORKOUT!

To get used to your new workout routine and exercise movements, while allowing your body to adjust, you can stick to machines for the first 15 days. If you have some experience, and you are comfortable with adding free weights or dumbbells, then the addition of some basic free weight exercises can be an additional convenience if you get stuck waiting for a machine.

#MoveMoreBurnMore

That being said, the concept behind your first 15 days of weight training is to keep going from one exercise to the next as you change-up muscle groups…Circuit Training.

*Schedule your workouts—Weight training and Cardio—and check them off on a calendar. Better yet, track and log your workouts in a journal or with a mobile app to use as a tool to help you progress. It can be difficult to remember the details of all the exercises, sets, weight and reps that you did.

DAYS 1-15

Weight and Resistance Training

Work out 5-6 days per week to get the most results from your resistance and weight training.

The less time you spend resting between each exercise the better. Remember, you are not going to do consecutive sets on one muscle group. As soon as you complete one exercise, move on to the next.

You will alternate between TWO different workouts so that you are not working out the same muscle groups two days in a row.

WORKOUT #1:

Legs – 6 exercises / sets, 8 to 15 repetitions (reps).

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Leg Machines – (Part 1)

Weight Machines 101 – Leg Machines – Complete Leg Exercises – (Part 2)

 

Chest – 4 exercises / sets, 8 to 15 reps.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Chest Machines

Biceps – 4 exercises / sets, 8 to 15 reps.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Arm Machines – Biceps

Perform the exercises in the following sequence:

Leg exercise, Chest exercise, Leg exercise, Biceps exercise, Leg exercise, Chest exercise, Biceps exercise. REST 90 seconds and do it ALL one more time.

This Workout should be about 12 – 16 minutes long.

TIP: DO NOT use the same machine / exercise more than THREE times during the circuit training. This means you should be doing at least TWO different exercises for each muscle group during your circuit.

TIP: DO NOT be overly concerned with getting back on the same machine that you last did for any specific muscle group. Instead, concentrate on getting to the next exercise as quickly as possible.

TIP: Reps are from 8 to 15 to give you a broad range, and to help you so that you do not become overly concerned with this aspect of the routine as well.

TIP: If you find that you can easily do 15 reps, DO MORE reps, and simply add a bit more weight on your next set.

TIP: If you find that you are having a difficult time completing at least 8 reps, simply use less weight on your next set.

TIP: For core and abs you will do free body floor exercises. See the samples below and refer to [Core Work Outs and Ab Exercises 101 – Part 1] for more options and “how to” explanations for you abs and core.

WORKOUT #2:

Back – 4 exercises / sets, 8 to 15 reps.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Back Machines

Shoulders – 4 exercises / sets, 8 to 15 reps.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Shoulders

Triceps – 4 exercises / sets, 8 to 15 reps.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Weight Machines 101 – Arm Machines – Triceps

Core / Abs – 4 exercises / sets, reps (or time) = as many as you can do, or as long as you can do it until you feel fatigued.

 

 

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Core Work Outs and Ab Exercises 101 – Part 1

 

Perform the exercises in the following sequence:

Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise, Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise. REST 90 seconds and do it ALL one more time.

 

Free body drills, multi-movement or plyometrics

4 sets x 45 seconds to 1 minute.

Total time = 3 to 4 minutes.

Do 3 sets, each set is 45 seconds to one minute in duration – You can do these at ANY time during your workout. They can be used to fill the time that you have if you get stuck waiting for a machine.

Choose between one or more of the following – Jumping Jacks, Foot Taps, Squat Jumps.

Foot Taps:

Jumping Jacks (pictured while holding water bottles):

Squat Jumps (pictured with medicine ball):

*After a few days, really push for that full minute of free body drills, multi-movement or plyometrics.

Cardio – 5-6 Days per Week

Treadmill: 20 – 25 minutes.

Intervals are an excellent way for you to help your body “break-in” and adjust to your new fitness lifestyle.

CLICK HERE for a detailed description of your Interval Training Workout. Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS!

Your Weight Loss Strategy – Food & Diet, Accountability and More is coming next, but you have your workout, so go ahead and get started!

This is YOUR year…Now get into the gym! And if you are already there…#MoveMoreBurnMore! <<MoveMoreBurnMore today! @LA Fitness

Learn how to effortless follow the entire 90 DAY WORKOUT and LIVING HEALTHY. CLICK HERE and SUBSCRIBE today!