Bronze / Beginner Schedule


 Frequency:   3 days per week. When first starting, you may want to only exercise 2 days per week to give your body time to recover.
 
 Duration:   At least 30 minutes. Work towards 1 hour per workout, which includes your warm up and cool down / stretching.
 
 Details:   Use variety to keep your workouts interesting. Alternate between the workouts described below, or mix things up and do some exercises from each. What you do will also depend on the equipment you have available to you.

We're in the process of writing up details for each exercise, including pictures. In the meantime, if there's any exercise you're not familiar with, an internet search will bring up plenty of explanations for the exercise. Or send me an email and I'd be happy to help.
 

Bronze / Beginner Exercise Routines


 Freehand / Body Weight
 No equipment needed for these exercises. Great for beginners since there's less stress on the body.
 
 Exercises:  Jumping jacks
 Squats or Lunges
 Push ups
 Sit ups
 Planks
 
 Duration  Spend about 30 seconds on each exercise, doing as many as you can during that time, but don't strain too much. This routine is not just for building strength, but also for building endurance.

In the beginning, if 30 seconds is too hard, start with 15 seconds and slowly increase the time. When 30 seconds becomes too easy, increase the time. Take a 30 second break in-between each exercise.
 
 Sets  Cycle through the routine of each exercise 2 to 3 times.
 
 
 
 Weights
 Each exercise can be done with a barbell or dumbbells.
 
 Exercises:  Bench Press
 Squats or Lunges
 Curls
 Military press
 Rows
 
  Reps  Use a weight that you can complete 8 to 10 reps without breaking good form. Increase the number of reps when it becomes to easy. When you're able to complete 12 reps of an exercise on your last set, increase the weight.
 
  Sets  Start with 2 sets of each and increase to 3 sets. Rest about 30 seconds between sets.
 
 
 
 Suspension Trainer
 Straps allowing you to use your body weight to exercise (e.g. TRX).
 
  Exercises:  Chin up
 Push up
 Inverted Rows
 Assisted lunge
 Leg curls
 
  Reps  Use a strap distance that you can complete 8 to 10 reps without breaking good form. Increase the number of reps when it becomes to easy. When you're able to complete 12 reps of an exercise on your last set, adjust the straps to make the exercise more difficult.
 
  Sets  Start with 2 sets of each and increase to 3 sets. Rest about 30 seconds between sets.
 
 
 

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