“Adults need at least 2 or more days a week of muscle-strengthening activities (weight lifting or strength training) that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).” - source: www.cdc.gov  4-24-2013

BEGINNERS – Attempt this strength workout 1 day a week

INTERMEDIATE – Attempt this strength workout 2 days a week

EXPERT – Attempt this strength workout 3 days a week

Please note the 3 items (listed below) you should understand before starting your workouts

1. You should acquire clearance from your doctor before starting a new exercise program.
2. Please read our LEGAL section before starting your workout.
3. Look at our custom MUSCLE REP SPECTRUM to find out how much weight you should use!.

Fitness Pattern 1 - 2013 Beginner Workout 

• Workout goal: introduce your body to basic stress and light soreness

Warmup – 5-10 minutes of light cardio (elevate your heart rate but not to the point of fatigue)

1)  Squat               2 sets x 14 reps

2)  Pushup           2 sets x 14 reps

3)  Standing row (back)    2 sets x 14 reps

4)  Shoulder Press (overhead dumbell press)     2 sets x 14 reps

5)  Plank (abs)       2 sets  x  15-30 seconds hold  (perform from knees if too difficult)

6)  Curls (dumbell)     2 sets x 14 reps

7)  Tricep Extension       2 sets x 14 reps

Congrats on completing your first workout! I suggest you repeat this workout at least 3 times before moving to Fitness Pattern workout 2. (safety always comes first)

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Fitness Pattern 2 - 2013 Intermediate Workout

• Workout goal: Add additional sets to basic movements. Slightly increase muscle resistance.

Warmup – 5-10 minutes of light cardio (elevate your heart rate but not to the point of fatigue)

1)  Plie Squat/toes angled 45 degrees (body weight)   2 sets x 14 reps 

 2) Standing bent over Row (back)      2 sets x 14 reps

3) Wide grip pushups  (from knees if too difficult)  2 sets x 14 reps (same as regular pushups but hands 4-6 inches further away from the body)

4) Shoulder Press    2 sets x 14 reps 

5) Situps      2  sets x 12-20 reps  (try for as many as you can here)

Place your feet under a heavy object to make situps easier. Try to avoid pulling your head up with your arms.

6) Curls      2 sets x 14 reps

7) Tricep extension (from skiing tucked position)  2 sets x 14 reps 

8) Calf or “toe raises” (use a step+your own weight)    2 sets x 14 reps

•  Give yourself a pat on the back for finishing the first 2 routines!

• Consistency = success. You need to stick with the routines, 3 days a week to be successful. Results will not happen overnight. Results will occur with dedication!

Congrats on finishing workout 2! Now you can use either workout when you want to exercise. Again, I suggest you perform this routine at least 3 times before moving onto Fitness Pattern workout 3.
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Fitness Pattern 3 - 2013 Expert Workout

• Workout goal: Learn new basic movements and prepare the body for additional stress. Prepare for heavier weight lifting exercises or additional endurance exercises.

Warmup – 5-10 minutes of light cardio (enough to elevate your heart rate but not make you feel exhausted)

1)  Body weight squats (no added weight)    3 sets x 14-18 reps

2) Bent over Row (back)      3 sets x 14-18 reps

3) Pushups (from kneeling position if too difficult)   3 sets x 14-18 reps

4) Shoulder press      3 sets x 14-18 reps

5) Lunges                      1 sets x 12 reps

 

6) Plank (repetitions – touch the hips to the ground and move back into the upright plank hold for 1 rep)                     2  sets x  8-16 reps  (try for as many as you can here)  ** see note below**

7) Curls             2 sets x 12 reps

8) Tricep extension (skiing tuck postion)     3 sets x 14-18 reps

9) Light deadlift (legs and back)    2  sets x 14-18 reps

deadlift start position – keep your back straight and head up!

Finish position – standing upright!

 ** note ** plank – This movement may not seem difficult when you start but it will work your abs, obliques, and low back (core) very well.

**note ** Routine – Remember, I suggest you do less exercises (sets or reps) when you are new to exercise.

• These routines should be easy after 2-3 weeks of dedicated working out. After that, you can add sets, reps, and even weight! (This all depends on your goals)

• Be diligent with these movements and you will find yourself having better balance, better stability, and better overall workouts!

• ALWAYS error on the side of safety. Take an extra day rest if/when you are sore.

==> CARDIO PLANS! can be found HERE

Related content LINKS:

• About Us - See why this website exists for your fitness and money-saving benefit!

• Success Story - See how 54 year old Phyllis lost 70 pounds in less than a year!

• ANALOGY - Personal Training is like paying for car repairs then doing them yourself!

• Personal Training 1071x more expensive than your gym membership!

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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! Try something different every visit to the gym; get your money’s worth, and keep your routines fun!

Disclaimer: 2013 workout and 2013 workout plan, is intended to help you workout with confidence at home or in the gym. We want your 2013 to be full of safe and easy workouts to help you on your quest to fitness success! Each person may need a different customized workout. In the event you are unsure where to start your workout, see a fitness professional or experienced friend! Workout with safety!