Basic Eight
Beginner's Workout
Full Body Circuit (approx 30-45 min per day)
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Legs, Chest and Back, Shoulders, Core |
45-min, 60% intensity cardio |
Legs, Chest and Back, Shoulders, Core |
30-min, 50% intensity cardio or rest; listen to your body |
Legs, Chest and Back, Shoulders, Core |
45-min, 60% intensity cardio |
Rest |
- 2 -3 sets of each, one exercise per body part
- This program promotes a basic level of fitness while working to strengthen the small stabilizer muscles and connective tissue associated.
- Instead of resting, the exerciser can go straight from one exercise to the next, switching up muscle groups, or perform cardio intervals such as 1 minute sprints on the treadmill or step-ups.
- Workout should include a 5-10 minute warm-up and cool down, and stretching following training
Beginner's Workout for Size and Strength
One Body Part per Day (Time Varies)
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Legs, Core |
Chest |
Shoulders |
30-45 min, low intensity cardio, Core |
Bicepts, Tricepts |
Rest |
Repeat training rotation beginning with Monday |
- 2-4 sets per exercise, 8-12 repetitions per exercise with 2 minutes of rest in between sets
- Push each set to failure
- This program promotes size and strength by allowing the exerciser to push each muscle group while allowing enough rest and recovery in between sets to drive the exerciser to his or her maximum strength limits.
- Instead of resting, the exerciser can go straight from one exercise to the next, switching up muscle groups, or perform cardio intervals such as 1 minute sprints on the treadmill or step-ups.
