This training program is for people who do not currently have a training regime. Please do not attempt these exercises unless you have been cleared by your physician and you are in good health. If you feel faint or have any pain while performing any of these exercises, stop and either modify the exercise or delete it from your training. Remember that form and technique are more important than amount of weight lifted. If these exercises are not right for you, do not attempt them: find a substitute that works.

Remember:

• Always warm up (10 min full-body cardio)
• Always use a neutral spine and never lock the joints
• Always perform each exercise using your full range of motion
• Always stretch after working out when muscles are most pliable

Program Breakdown:

4-5 days per weeK. Perform all exercises on 2 non-consecutive days of the week (add in another day if time permits)

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Warm-up	Warm-up	Rest	Warm-up	Warm-up	Long Hike	Rest
Workouts 1 & 2	Workouts 1 & 3	Rest	Workouts 1 & 2	Workouts 1 & 3	Long Hike	Rest
Stretch	Stretch	Rest	Stretch	Stretch	Stretch	Rest

Workout 1

EXERCISE	GROUP	SETS	REPS	TEMPO	REST	COMMENTS
Machine chest press	Chest, front of shoulders , back of arms	2 or 3	12 to 15	2-0-2-0 two counts up & two counts down	30 seconds	Keep shoulders back and down and press through nipple line. Don't lock elbows.
Seated Cable row	Upper & mid back, back of shoulders and front of arms	2 or 3	12 to 15	2-0-2-0	30 seconds	Shoulders are back and down - retract shoulder blades. Pull elbows back as far as possible.
Machine Leg press	Glutes and thighs	2 or 3	12 to 15	2-0-2-0	30 seconds	Press through heels and keep glutes on seat.
Leg curl	hamstrings	2 or 3	12 to 15	2-0-2-0	30 seconds	Keep body in full contac with the bench. Completely flex the knee.
Plank	core	2 or 3	30 seconds	hold	60 seconds	Try to keep body one long plank and don't allow belly to sag.
Bridges	core	2 or 3	30 seconds	60 seconds	Hold	Lying on mat with feet on floor close to butt. Raise bum off floor with thighs as high as possible.

Workout 2

Steady State. After your warm-up, go for 15 minutes continuous training on any cardio equipment. Eg; treadmill or elliptical cross trainer. Add 1 minute every workout up to a total of 30 minutes. Follow with 5 - 10 minutes of cool-down. Depending upon your fitness level, you can begin your training at the lower end of the intensity spectrum and increase exertion as your fitness level.

Workout 3

Light Interval training: After warm-up, alternate between 1 minute of harder exertion and 2 minutes of lighter exertion. On a scale of 1-10, with moderate exertion being 3-4, alternate between 3-4 and 5-6. You should be able to carry out a conversation comfortably at 3-4 and it becomes increasingly difficult at 5-6 Depending upon your experience, begin training at the lower end of the intensity spectrum and increase exertion as fitness improves Repeat 4 to 5 times, adding 1 interval per week up to 10 intervals. Follow with 5 - 10 minutes of cool-down.

Flexibility / Stretching

Perform each stretch for a minimum of 45 seconds, preferably repeating 2 - 3 times. Stretching should NEVER hurt - release slightly or try another stretch

• Cat/Cow stretch
• Overhead triceps stretch
• Standing chest stretch
• Extend arms in front, interlock fingers and round back - palms facing forward
• Quad stretch
• Cross body shoulder stretch - cross one arm across chest and hold with other arm
• Calf stretch
• Hamstring Stretch

Recovery is an essential element of exercising and should not be seen as optional. If you do not allow yourself to recover you may not achieve the conditioning required to succeed.