When beginning any training programme after a period of rest it is important to start slowly and gradually build up over a number of weeks.
You will more than likely experience some discomfort and stiffness in the muscles, this is completely normal and will get less severe as your training develops.
Try and remember to keep your breathing moderate, don't hold your breath. Keep an eye on your technique in terms of posture, tight core muscles, shoulders back and soft kneesas well as the speed and control you have when executing an exercise.
Resistance
| Exercise |
Reps |
Sets |
| Chest Press |
15 |
2 |
| Lat Pulldown |
15 |
2 |
| Squats using Fitball |
15 |
2 |
| Thigh Extension |
15 |
2 |
| Leg Curl |
15 |
2 |
| Barbell Bicep Curls |
15 |
2 |
| Tricep Kickbacks |
15 |
2 |
| Side Oblique Bends |
15 |
2 |
Cardiovascular
| Exercise |
Time |
Effort |
| Bike |
10 Minutes |
Moderate Intensity |
| Rowing Machine |
5 Minutes |
Moderate Intensity |
| Treadmill |
10 Minutes |
Brisk Walk |
Start slowly and build up gradually until you can complete the full programme, once you can, you are ready for the next workout!
Why not download a copy of our Basic Training Programme Template to enable you to track and keep a record of your progress?
Please note that if you have any doubts about your health or should you be suffering from injury or illness then seek professional medical or fitness advice before staring any new exercise programme.
Remember!!
Take regular water breaks while exercising to keep you hydrated.
Always wear appropriate clothing.
Please ask if you need any help.
Return all equipment when finished.
