If you are looking for an exercise program that will help you lose weight you must workout four to six times each week. With weight-loss programs it is important to change your workouts regularly. Below is a sample workout to get you started.
Cardio: 30-60 minutes(70-80% of your max heart rate)
(4-6 time/week)
| EXERCISE | SETS | REPS |
| 1. Leg Press | 2 | 15-25 |
| 2. Lying Leg Curls | 2 | 15-25 |
| 3. Seated Cable Rows | 2 | 12-15 |
| 4. Pec Dec | 2 | 12-15 |
| 5. Seated Dumbbell Curls | 2 | 12-15 |
| 6. Tricep Cable Pushdowns | 2 | 12-15 |
| 7. Crunches | 3 | 20-25 |
| 8. Alternate Crunches | 2 | 15/side |
| 9. Bicycle Kickouts | 2 | 20-25/leg |
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.
*Perform your strengthening routine three times each week with 24 hours rest between each workout.
Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat Stretch, Pec Stretch, Gluteal 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.