BASIC BEGINNER'S PROGRAM

Perform this workout 3-4 times a week.  Do these exercises continuously as a circuit with minimal rest in between.  To determine the amount of weight for you; if your last repetitions are not difficult to perform, move up to heavier weights.

Warm-up 7-10 minutes 

Legs

Stability Ball Wall Squats 2 sets    15-20 reps

Stationary Lunge 2  sets    15 reps 

Stiff-Legged Deadlift 2  sets 15 reps     15-20lbs  DB's

Back

One-Arm Row 2 sets      15  reps   15-20lbs DB's

Lat-Pulldown       2 sets      15  reps    50-60lbs

Chest

Lying Chest Press 2   sets   15  reps   15-20lbs  DB's

Incline Flyes         2   sets   15 reps     10-12lbs  

Shoulders

Seated Overhead Press 2   sets    15  reps  8-12lbs   DB's

Side Raises                                       2  sets     15 reps    5-10lbs

Biceps

Alternating DB Curl 2  sets   20  reps   12-15lbs  DB's

Triceps

Dumbell Kickback 2   sets    15 reps   10-12lbs  DB's

ABS ~ 4 Sets 25 reps Bent knee.   

After weight training perform 20-30 minutes of moderate-intensity cardio on the machine of your choice or outdoors.