If you are moderately active but aiming to lower your body-fat and improve your strength below is a sample program for you.
Cardio: 20 minutes(75-85% of your max heart rate)
| EXERCISE | SETS | REPS |
| 1. Squats | 4 | 8-10 |
| 2. Lying Leg Curls | 3 | 12-15 |
| 3. Walking Lunges | 2 | 12/leg |
| 4. Wide Grip Chin Ups | 4 | 6-15 |
| 5. Barbell Rows | 3 | 8-10 |
| 6. Incline D.B. Press | 4 | 8-10 |
| 7. Shoulder Press | 3 | 8-10 |
| 8. Barbell Extensions | 3 | 10-12 |
| 9. Incline D.B. Curls | 3 | 8-10 |
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
Stretching Routine: Standing Hamstring Stretch, Quadricep Stretch, Gluteal Stretch, Low-back Rotation Stretch, Pec Stretch, Rhomboid Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.