6-WEEK BEGINNER STRENGTH-TRAINING/BODY CONDITIONING PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lelogosdemoi
Rating:
 Unrated
Created By:
lelogosdemoi on April 13, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Thighs, Shoulders, Back, Lower Back, Chest, Triceps
Tags:
strength, Beginner, conditioning, fat-loss, weight-lifting, muscle-building, metabolic
Description
6-week program designed to introduce a beginner to high-intensity metabolic interval and core strength training. 3 full-body workouts a week, 30 min sessions. Program is build around A, B, and C days - the exercises stay the same for 6 weeks but reps, weight and sets change to continue building strength and challenge the body.

Warm ups: each workout opens with a 6-min metabolic interval workout, rotate 1 min high-intensity work with 1 min rest/walking around the room. Ex: A day:1 min of jumping jacks - 1min rest/walk; 1 min mountain climbers - 1 min rest/walk; 1 min static in-and-out squat jumps - 1 min rest/walk. Fitclick does not allow me to put these in proper order, some are mixed in with the strength training exercises - you'll know them b/c they have no weight and are marked for 60 reps (60 seconds)...those should be performed as part of the warm up.

Strength training: each day opens with a compound lift: squats, bench press, or deadlift. Perform all sets back-to-back (with

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Mountain Climbers-6030
Thighs
Static Squat In-and-Out Jump-6060
Barbell Squats45 lbs.1060
45 lbs.1060
Shoulders
Standing Dumbbell Press24 lbs.1060
24 lbs.1060
Back
Wide-Grip Front Pulldowns50 lbs.1060
50 lbs.1060
Abs
Swiss Ball Jackknifes-530
-530
Lower Back
Back Extension: Ground-3060
-3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Jacks0.000 miles0-
Walking (steps/day)0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press45 lbs.1060
45 lbs.1060
Abs
Under Over-6030
Pike Walk-6030
Thighs
Walking Lunges with Dumbbells-2060
-2060
Chest
Incline Pushups: Hands on Bench-560
-560
Back
Cable Chop (Woodchopper)20 lbs.1060
20 lbs.1060
Abs
Bridge (Plank)-3030
-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Box Jumps I0.000 miles1-
Walking (steps/day)0.000 miles3-

Workout routine comments

Please contact me if you have questions.
 
April 14, 2010 at 1:38pm



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