UNIVERSITY 1/2
Losing Weight
BEGINNER WORKOUT
KEY
WORKOUT DESCRIPTIONS ON PAGE 2
CIRCUIT: The number of times you will
repeat the exercise for the set number of
repetitions
DAY 1
Bench Press
Flutter Kicks
Lying Leg Curls
Romanian Deadlifts
10 min on bike
3 Circuits, 15 reps
I
C
J
P
O
DAY 2
Air Bike
Military Press Machine
Ab Crunch Machine
Lateral Raise
Butt-Ups
10 min on treadmill
3 Circuits: delts- 15,12,10; abs- 30
C
C
G
K
K
O
DAY 3
Hack Squat
Leg Extension
Dumbbell Curls
Bar Curls
10 minutes on elliptical
3 circuits, 15 reps
J
J
B, D
B, D
O
DAY 4
Bench Dip
Ab Crunch Machine
Dip Machine
Cable Tricep Extension
Butt-Ups
10 minutes on treadmill
B, D
C
G
H
H
O
FREE PERSONAL TRAINING
CONSULTATION
*Some restrictions may apply. See gym for more details. Limited to the first 50 life changers.
REPS: The number of times you will
perform the excercise
I STARTED Here
MAP LOCATION
3 circuits: triceps 15 reps, abs 30 reps
DAY 5
DAY 6
DAY 7
Seated Cable Rows
Pullups
Calf Raises
Back Extensions
Stiff Leg Goodmornings
3 circuits, 15 reps
10 minutes on bike
H
H
J
G
P
Light Cardio (20-30 min)
O
Rest
O
UNIVERSITY 2/2
Workout HOW TO GUIDE
AB CRUNCH MACHINE
• Sit on the ab machine and place your feet under the pads
provided with triceps resting on the pads.
• Begin to lift the legs as you crunch your upper torso.
BACK EXTENSIONS
• Lie face down on an upright bench, tucking your ankles
securely under the footpads.
• Bend forward slightly at the waist as far as you can.
• Rise up without arching your back past a straight line.
BAR CURL
FLUTTER KICKS
• Lie face down on a flat bench with the hips on the edge.
• Straighten the legs until they are level with the hips.
• Lift the left leg higher than the right leg. Continue
alternating.
HACK SQUAT
• Stand against the back pad of the machine.
• Keep your feet about 3 inches apart.
• Slowly lower the unit by bending the knees.
LATERAL RAISE
• Stand with your torso upright while holding a barbell at a
• Start with the dumbbells by your sides.
shoulder-width grip.
• Lift the dumbbells to your side until arms are parallel with
• Curl the bar forward while contracting the biceps.
the floor.
• Continue until your biceps are fully contracted and the bar is
at shoulder level.
LEG EXTENSIONS
• Slowly bring the bar back to the starting position.
• Sit on the machine with your legs under the pad.
• Using your quadriceps, extend your legs to the maximum.
BENCH DIP
• Slowly lower the weight back to the original position.
• Hold on to the edge of a bench, hands separated at shoulder
width.
LYING LEG CURLS
• Slowly lower your body until to the floor.
• Lie face down on the leg curl machine.
• Use your triceps to bring your torso up again.
• Curl your legs up as far as possible without lifting the upper
legs from the pad.
BENCH PRESS
• Lie flat on a bench.
• Lift the bar from the rack and hold it straight over you.
• Lower the bar until it touches your chest.
• Push the bar back to the starting position.
BUTT-UPS
• Begin by resting on your forearms in a 90-degree angle.
• Raise your glutes toward the ceiling to close the distance
between your ribcage and hips.
• Lower back down but don’t let your back sag to the ground.
CABLE TRICEP EXTENSION
MILITARY PRESS
• Grab the handles to your sides.
• Lift the handles and extend your arms fully.
• Lower the handles slowly back to the starting position.
PULL UPS
• Choose a grip (wide, medium or close).
• Bring your torso back about 30 degrees.
• Pull your torso up to the bar.
ROMANIAN DEADLIFT
• Grab a barbell using a pronated (palms facing down) grip.
• Lie face up on the bench of a seated row machine that has a
• Use your hips to lift the bar.
rope attached to it.
• Lower the bar by pushing the hips back.
• Grab the rope and position your elbows at a 90-degree
angle.
SEATED CABLE ROW
• Extend your lower arms until they are straight and vertical.
• With your arms extended, pull back until your torso is at a
90-degree angle from your legs.
CALF RAISES
• Pull the handles back toward your torso.
• The balls of your feet should be secured with the heels
• Squeeze your back muscles.
extending off the machine.
• Raise your heels as high as possible and flex your calves.
STIFF LEG GOOD MORNINGS
• Lower your heels until the calves are stretched.
• Rack the bar across the rear of your shoulders.
• Keep your shoulder blades pinched together and your knees
DUMBBELL CURL
slightly bent.
• Stand straight with a dumbbell in each hand at arm’s length.
• Bend at the hips, moving them back as you bend over near
• Curl the weights while contracting your biceps.
to parallel.
• Raise the weights until your biceps are fully contracted.
• Reverse the motion by extending through the hips.
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