General Fitness
 8 Week Program
Beginner Weight Training and Conditioning
Day 1 - The regimen begins--from couch potato to dynamo in eight easy weeks
Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: biceps curls, triceps kickbacks, abs; Stretch 5 min.
Day 2 - Oh, the glory of cardio
WU 5 min. Treadmill: 10 min Rower: 5 min. Bike: 10 min. Cool-down (CD) 5 min. & stretch.
Day 3 - Day of rest
Rest
Day 4 -Back to the Wonderful World of Weights
WU 5 min. 2 sets x 12 reps. SERIES 1: bench press, leg press machine, abs; SERIES 2: seated rows, fly machine, back extensions. Stretch.
Day 5 - Week One: the Home Stretch
New activity or: WU 5 min. Gauntlet: 10 min. Ellip. Trainer: 10 min. Treadmill:10 min. CD 5 min. & stretch.
Day 6 - Day of Rest
Rest
Day 7 - Nice and Easy
Walk/Bike or Rest
Day 8 - Back to the Grind
WU 5 min. 2 sets x 12 reps each. SERIES 1: lat pulldowns, cable flys, abs; SERIES 2: triceps pressdowns, dead-lifts, abs; then stretch.
Day 9 - Cardio, Cardio, Cardio....
New activity or: WU 5 min. Cardio Machine: 30 min. w/ var. CD 5 min. & stretch 10 min.
Day 10 - OMMM Day
Rest or Yoga class
Day 11 - Back to Business
WU 5 min. Then 2 sets x 12 reps: SERIES 1: biceps concen. curls, split squats, abs; SERIES 2: squats, military press, abs; Stretch.
Day 12 - Complete Cardio Circuit
New activity or: WU 5 min. Treadmill 5 min. Bike 5 min. Gauntlet 5 min. Rower 5 min. Ellip. Trainer 5 min. Treadmill 5 min. CD 5 min. & stretch.
Day 13 - Rest, or, Let's Dance!
Rest or Boogie down
Day 14 - Battle Lethargy
Rest or Play
Day 15 - Holding Pattern
WU 5 min. 2 sets x 12 reps each. SERIES 1: incline bench press, incline biceps curls, abs; SERIES 2: lat raises, machine flys, abs; SERIES 3: preacher curls, seated military press, abs; Stretch.
Day 16 - Cyclomania
Spin class or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min alternating climbs/sprints (1 min. each); CD & stretch.
Day 17 - Stretch your Limits
Yoga/Stretch class
Day 18 - Totally Back, Legs, & Triceps
WU 5 min. 2 sets x 12 reps each. SERIES 1: squats, dead lifts, abs; SERIES 2: triceps pressdowns, seated rows, abs; SERIES 3: back extensions, dips, abs; stretch.
Day 19 - Visualization Exercises
WU 5 min. Jumprope: 5 min. Gauntlet: 10 min. Rower: 10 min. CD 5 min. & stretch
Day 20 - Rediscover Couch Potato-hood
Rest
Day 21 - No Rest for the Weary
Play a sport
Day 22 - Getting into a Groove
WU 5 MIN. 2 sets x 12 reps each. SERIES 1: biceps curls, dips, abs; SERIES 2: biceps concentration curls, triceps kickbacks, abs; SERIES 3: leg press machine, split squats, abs. Stretch upper/lower body.
Day 23 - Revenge of the Cardio Circuit
New activity or: WU 5 min. Treadmill 5 min. Bike 5 min. Gauntlet 5 min. Rower 5 min. Eliip. Trainer 5 min. Treadmill 5 min. CD 5 min. & stretch.
Day 24 - Yoga the Bear
Rest/ Yoga or Stretch class.
Day 25 - Super Series Day
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: bench press, cable flys, abs; SERIES 2: seated row, dead-lifts, abs; SERIES 3: seated military press, standing lateral raises, abs. Stretch.
Day 26 - Spin your Wheels
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 5 min climb, 5 min sprint; 5 min alternating climbs/sprints (1 min each.) CD & stretch.
Day 27 - Personal Day
Rest, review program, and redefine goals.
Day 28 - Play Day
60 min. play day: Sport or other fun activity.
Day 29 - Part Deux
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: squats, incline bench press, abs; SERIES 2: open-toed squats, biceps preacher curls, push-ups; SERIES 3: fly machine, incline biceps curls, abs. Stretch.
Day 30 - Deja-vu All Over Again
New activity or: WU 5 min. Gauntlet: 15 min. Ellip. Trainer: 15 min. Treadmill:15 min. CD 5 min. & stretch.
Day 31 - Yoga-a-gogo
Rest or Yoga/Stretch class
Day 32 - A little old, a little new...
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: lat pulldowns, triceps pressdowns, abs; SERIES 2: back extensions, triceps extensions, push-ups; SERIES 3: lateral raises, abs. Stretch.
Day 33 - Stamina test
WU 5 min. Jumprope: 10 min. Rower: 10 min. Bike: 10 min. CD 5 min. & stretch
Day 34 - R & R
Rest
Day 35 - Capture the Flag
60 min. Fun Sport/Activity
Day 36 - Armed and Ready
WU 5 min. 2 sets x 12 reps each. SERIES 1: Triceps dips, lateral raises, abs; SERIES 2: biceps concentration curls, triceps kickbacks, abs; SERIES 3: reverse curls, upright rows, abs. Stretch.
Day 37 - Quality Cardio Time
Cardio of choice: WU 5 min; vary pace/incline every 5 min for 50 min; CD 5 min and stretch.
Day 38 - Rest/Yoga
Rest/Yoga or stretch class
Day 39 - The Big Boys
WU 5 min. 2 sets x 12 reps each. SERIES 1: Pull-ups, seated rows, abs; SERIES 2: bench press, cable crossover, abs; SERIES 3: leg press machine, split squats, abs. Stretch.
Day 40 - Breaking Away II
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min alternating climbs/sprints (1 min each.) CD 5 min & stretch.
Day 41 - Put Your Feet Up
Rest
Day 42 - Why Work When You Can Play?
Play a sport/activity of choice.
Day 43 - Penultimatum
WU 5 MINUTES. 2 sets x 12 reps each. SERIES 1: squats, biceps curls, abs; SERIES 2: open-toed squats, incline biceps curls, reclining abs; SERIES 3: bent-arm lateral raises, military press, abs. Stretch.
Day 44 - Fresh Start
WU 5 minutes. Jumprope: 15 min. Rower: 15 min. Gauntlet: 15 min. CD 5 min. & stretch
Day 45 - Stretch or Rest, Rest or Stretch
Rest/Yoga/Stretch Class
Day 46 - Mixin' It Up
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps pressdowns, back extensions, push-ups; SERIES 2: incline bench press, triceps extensions, abs; SERIES 3: lat pulldowns, fly machine, abs. Stretch.
Day 47 - Short Circuits
WU 5 min. Ellip. Trainer: 15 min. Bike: 15 min. Treadmill: 15 min. CD 5 min. & Stretch
Day 48 - Day Off
Rest
Day 49 - Play Date
Play sport of your choice for 1 hour
Day 50 - The Last Hurrah
WU 5 min. 2 sets x 12 reps each. SERIES 1: cable crossovers, bench press, abs; SERIES 2: seated rows, dead lifts, abs; SERIES 3: leg press machine, split squats, push-ups. Stretch.
Day 51 - Spin Fest
Spin class/Cardio Machine or WU 5 min: BIKE 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints, 1 min each; 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints (30 seconds each); 5 min climb, 5 min sprint; CD 5 min & stretch.
Day 52 - Yoga Zone
Yoga/ Stretch class; Rest
Day 53 - Closing Time
WU 5 min. 2 sets x 12 reps each. SERIES 1: dips, triceps kickbacks, reclining abs; SERIES 2: preacher curls, reverse curls, push-ups; SERIES 3: lateral raises, upright rows, abs. Stretch.
Day 54 - People's Choice
Cardio of choice: WU 5 min; vary pace/incline every 5 min for 50 min; CD 5 min and stretch.
Day 55 - Ah, Rest
Rest!
Day 56 - Parting Is Such Sweet Sorrow...
Play a sport/activity of your choice.
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