Try my metabolism-boosting full body workout video based on 4,000+ professional instruction hours and American College of Sports Medicine national standards utilized by personal trainers daily in gyms across America (details below) Visit my premium workout website at to obtain convenient workout programs customized to your body at your goals!

This workout and exercise program is based on my 17 years of weight lifting experience, 15 year personal training career, and highly effective for adults of every fitness level, including beginners! This workout routine has helped hundreds of adults start and enjoy healthier lifestyles! Now it is your turn to learn!

Consider this website your “study session” before the workout exam. Take a few minutes, learn the basics, and build from there! Knowing what to do (in the gym) and how to do it is just as important as actually going. My video gives you expert tips and safe exercise suggestions! I am excited to help you improve your health!

 

This full body workout helps you achieve the following:

• Build lean muscle mass/muscle toning 
• Elevate/increase metabolism  
• Build/maintain bone density 
• Reduce risk of bone breakage/injury   
• Release endorphins (the “feel good” horomone)

• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

 

Resistance Exercise (aka weightlifting or strength training) 

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

 

Flexibility Exercise (aka stretching) 

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

 

Neuromotor Exercise (aka balance training) 

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.

 

Starter Strength Program “Calendar”:  

Week 1 –   1 strength, 1 cardio 

Week 2 – 1 strength, 2 cardio

Week 3 –  2 strength, 1 cardio                               

Week 4 –  2 strength, 2 cardio

 

Strength Training Program “Frequency” per week suggestions:

Easy/Beginner  1 day a week: 1 or 2 sets per exercise

Medium/Novice  2 days a week:  2 or 3 sets per exercise

Difficult/Expert  3 days a week:  3 or 4 sets per exercise

 

Congrats on your first workout!

Remember, my FitnessPatterns.com beginner exercise program and exercise pattern is effective for a full body workout approach. You can perform extra sets on any body part to focus gains in that particular area. (Example: You want more tone on your arms – Perform the full body workout but add 2 sets of curls and 2 sets of triceps extensions) 

Still need more workouts? 2 Options:

1. You can find premium workout programs .

2.  Try using a new piece of equipment in your gym every visit. Each gym offers many state-of-the-art exercise machines. Your membership dues pay for these! Use them and keep your workouts fun!