Download and use our new weekly workout log sheet to keep track of your regimen.
Also, workouts featured here can be found on our workout archive page, just in case you may have missed any.
Basic instructions: Do the workout that fits your ability three times per week. Rest for a minute or two between sets. You can also alternate between the arm, leg and core exercises as you go through the workout. For beginners, the most important thing is being able to do the repetitions. While doing intensified workouts, push yourself to lift more. If you have any questions, feel free to ask a Kanza Wellness Center trainer.
Beginning workout
Warm up with five to 10 minutes on the treadmill or recumbent bike.
Dumb bell squat: three sets of eight repetitions
Machine bench: three sets of eight repetitions
Crunches: three sets of 12 crunches
Triceps pull-downs: three sets of eight repetitions
Biceps curls: three sets of eight repetitions
Leg extensions: three sets of eight repetitions
Leg curls: three sets of eight repetitions
Bent rows (machine): three sets of eight repetitions
Cool down with five minutes on the treadmill or bike.
Intermediate workout
Warm up with five to 10 minutes on the treadmill or recumbent bike.
Squat: four sets of 10 repetitions
Bench: four sets of 10 repetitions
Curls: four sets of 10 repetitions
Triceps extensions: four sets of 10 repetitions
Concentration curls: four sets of 10 repetitions
Dumb bell bent rows: four sets of 10 repetitions
Bosu ball crunches: four sets of 10 crunches
Mountain climbers (1,2,3 counts as 1): four sets of 10 repetitions
Lunges: four sets of five lunges
Reverse crunches: four sets of 10 repetitions
Cool down by jogging for five minutes.
Intensified workout
Warm up with 30 mountain climbers (1,2,3 counts as 1).
Squats: four sets of eight repetitions
Power cleans: four sets of eight repetitions
Jump rope 100 rotations
Dumb bell bench (heavy): four sets of eight repetitions
Burpees (1,2,3 counts as one): four sets of eight repetitions
Triceps extensions: four sets of eight repetitions
Squat jumps: four sets of eight repetitions
Dumb bell bent rows: four sets of eight repetitions
Hanging leg raises (or reverse crunches): four sets of 10 repetitions
Body weight squats: four sets of 50 squats
Crunches: four sets of 50 crunches
Push-ups: four sets of 50 push-ups
Cool down by jogging for five minutes and stretching.
For instructions on how to do any of these exercises, just ask us. Consult your doctor before attempting an exercise program.