We’ve had a few members request we create weekly workout templates like we used to do at the old gym, aka Curves-style. Somehow during the transition to the new gym we completely forgot how popular our “clipboard-style” templates were. I think we assumed if we offered classes each night, there wouldn’t be a need for them. We didn’t take into account that some members preferred exercising alone, while other members had conflicting schedules with our classes. Thus by popular demand, we’re bringing them back!
If you’ve felt overwhelmed or clueless before, we’ll get you on the right track. These workouts are created by our personal trainer. They’re designed to get you healthy, help you lose weight, and tone your muscles. They’re great for all ages and fitness levels, as well as both men and women. Although we won’t be able to be with you on every exercise, if you ever have a question about the program, please ask any of our employees. We’ll gladly help you out.
About the program
It’s extremely simple, and it works. Come in, pick up your training sheet for the day, perform the workout, log your weights, and leave. All it takes is around 40-45 minutes. It’s a complete training system. The true beauty of the program is that progression is already built into it. You won’t have to worry about if you’re exercising correctly, if you should be doing “this” instead of “that”, or if you’re challenging yourself enough. Each month, we create progressively harder workouts for you. If you don’t feel like progressing, that’s not a problem. You’ll just perform the previous month’s workouts again until you are comfortable moving forward.
Why We chose What We chose
The first 4 week workout is extremely simple, yet effective even if you’ve been lifting for years. It’s very similar to a “Curves”-style workout. It’s a machine-based circuit workout. Machines provide a fixed resistance throughout the movement, thereby making the exercise easier. They help decrease the need for the stabilizer muscles in the workout, and funnel the focus on the major muscle groups. However, just because it’s easier, doesn’t mean it’s less effective. Because you can select different weights on the machine (unlike Curves), you’ll always be able to challenge yourself on each exercise. Even a guy that benches 300lbs can create a challenging machine-based circuit workout.
We selected a circuit-based workout so we can challenge your muscular and cardiovascular fitness at the same time. That’s why we call it cardio strength training. It’s a great metabolic workout for those looking to get healthy, lose weight, and just tone their muscles. The weights challenge your muscular system, while the short rest intervals challenge your cardiovascular system. Just in case the circuit didn’t challenge your cardiovascular system enough, we added a 10 minute cardiovascular component at the end.
Progression is built in week to week via adding repetitions to each exercises, as well as month to month via harder exercises. The beauty of this circuit is we can progress via 4 different ways: 1) Increasing the number of rounds per workout: density 2) increasing the number of repetitions per exercise: volume 3) increasing the weight lifted per exercise: intensity 4) changing to harder exercises: exercise selection. We decided we would focus progressing via volume from week to week and exercise selection from month to month. By increasing the repetitions increase, we’ll burn more calories in each successive workout. By changing the exercise selection each month, boredom and stagnation does not set in. Plus, your body loves new challenges, and it will actually burn more calories learning different exercises.
We’ll post each week’s workout on our facebook page and blog. We’ll also have printed forms available on the front desk. Pick one up prior to starting your workout. You’ll need to record your weights for each workout. When you’re finished with your workout, place your sheet in your folder in the filing cabinet. By keeping track of your workouts, we can see how you are progressing.
Section I – Warm-up
Walk, lightly jog, or bike for 5 minutes. You shouldn’t be out of breath at any time during the warm-up. This is strictly to get your muscles loose, and your body temperature and heart rate up.
Section II – Cardio Strength Training
*All machines will have a number on them that correspond to the number below. Some machines may have two numbers because you can perform multiple exercises on them.
1. Tricep Pushdown with Rope
2. Ab Rotations – perform repetitions on each side
3. Chest Flyes
4. Bicep Curls
5. Leg Press
6. Seated Row
7. Standing Leg Extensions
8. Seated Leg Extensions
9. Seated Leg Curls
10. Seated Leg Abductions
11. Seated Leg Adductions
12. Seated Chest Press
13. Seated Back Pulldowns
Select a weight that allows you to perform 8 repetitions on each exercise. After you complete an exercise, write your weight in your chart. Move from exercise to exercise with as little rest as possible. Complete the entire circuit twice. Once again, if you have any questions regarding how to properly perform on of the above exercises, please ask any employee. We’ll gladly help you.
Section III – Abdominal Training
Front Plank – Hold for 20 seconds
Med Ball Crunches – 8 repetitions
Perform each exercise 3 times. Write the weight of the medicine ball you used on your sheet.
Get on the treadmill, elliptical, or bike and perform 10 minutes of work.
Write your distance, as well as what cardio equipment you used on the sheet!
Boom. You’re done for the day. Rest tomorrow and hit the gym again with our workout #2.