Beginner Fitness Program

If you are just starting out the key is to start off slowly and to progress at a gradual pace. Find below a sample workout to get you started.

Cardio: 20 minutes(60% of your max heart rate)

EXERCISE	SETS	REPS
1. Leg Extensions	2	8-12
2. Lying Leg Curls	2	8-12
3. Pulldowns to Chest	2	8-12
4. Pec Dec	2	8-12
5. Crunches	2	12-1

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

*Perform your exercise routine three times each week with 24 hours rest between each workout.

Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Pec Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.