Try my metabolism-boosting full body workout based on 4,000+ professional instruction hours.
This workout is based on my 15 years of weight lifting experience, 13 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!
SUGGESTIONS before you start any exercise program
- You should acquire clearance from your doctor before starting any exercise program.
- Please read my LEGAL section before starting your workout.
- Safety first! Ask for help if you are unsure how to perform a particular movement or exercise.
Professional Organizations national workout standards you should know:
American College on Sports Medicine, American Council on Exercise and National Academy of Sports Medicine are THE STANDARDS for personal trainers across the United States. These organizations all suggest adults perform 3 days a week of strength training.
Workout frequency suggestions are based on your CURRENT fitness level. Start slow, and gradually increase the number of workouts per week. Give your body time to adjust to new exercises, new movements, and results!
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, this workout is effective for a full body 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)
This full body workout help you achieve the following:
- Build lean muscle mass/tone the muscles
- Elevate/increase the metabolism
- Build/maintain bone density
- Reduce risk of bone breakage/injury
- Release endorphins (the “feel good” horomone)
- Improve mood
- Regulate body weight/aid in weight loss
- Boost self-esteem
- Better quality of life
Still need more workouts? 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!
In return for helping you with your workout routines I ask that you make a donation to me by clicking the (secure) PayPal button at the bottom of my website. I started and manage this website 100% on my own time with my own funds. Your money will help me maintain this website and update additional workout content. Thank you for your time and good luck with your future workouts! – Justin Stobbs – Read About Me HERE