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Beginner's Training Program

CARDIO

Start with warming up on a cardio machine for a few minutes and then increase the speed or resistance to a slightly challenging level for about 15-20 minutes of cardio. Over the next few weeks you can gradually increase the duration or the intensity of the cardio. Feel free to switch between the different machines maintaining a target heart rate range of 60-70%MHR.

WEIGHT TRAINING

Day 1	Exercise	Sets	Reps
	Chest Press Machine	2	12-15
	Cable Row	2	12-15
	Shoulder Press	2	12-15
	Lat Pull Down	2	12-15
	Bicep Curl Machine	2	12-15
	Tricep Extension Machine	2	12-15

Day 2	Seated Leg Press Machine	2	12-15
	Leg Extension Machine	2	12-15
	Leg Curl Machine	2	12-15
	Inner Thigh Machine	2	12-15
	Outer Thigh Machine	2	12-15
	Ab Crunch Machine	2	12-15
	Back Extension Machine	2	12-15

Its always a good idea to do some stretching after weight training
Be sure to execute the exercises with a nice and steady pace; 1-1-2
Rest only 30 seconds between sets
After about 4 weeks, when you become accustomed to the workouts add another set or talk to Ty about switching things around.

Riverside Adventures Ltd. Wells Gray Provincial Park Clearwater, British Columbia, Canada Box 2538, Clearwater, BC, V0E 1N0 250 674 0001 Fax: 250 674 0015 Call us Toll Free: 1 877 674 0001 Email: info@riveradventures.ca