Fitness Program 1: Getting Started

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Shelley Celano's Fitness Program 1: Getting Started

Cardio:
3 times a week for 20 minutes (No stopping in the middle!)

Challenge yourself by building up a sweat sooner with each session.
Increase your cardio time as you adapt to your workout routine.

Your choice of:

Walking on Treadmill
Stair Climber
Elliptical/Cross Trainer
Stationary Bike
Or any other cardio you enjoy

Remember to challenge yourself!!

Weight training:
3 times a week
(If it’s too much for you to weight train the same day you do cardio, stagger the days, but still warm up with 8-10 minutes of cardio before lifting weights to properly warm-up muscles.)

Choose weights according to your fitness level. Start low with light resistance.
For each of the below exercises do 2-3 sets of 8-10 reps, increasing weight by approximately 10% each set.
As you adapt to your routine, you must increase weight (slowly and safely) to see results. The last rep (repetition) of 8 should be difficult to do. This will tell that you are at a resistance appropriate for you at that time.
The time in between sets should be approximately 30 sec. to 1 min., or as long as needed to catch your breath.
Breathing is extremely important. Make sure you breath out on the push of each rep.
Mentally focus on the muscle you are working. Example: think of shoulders moving the weight during a shoulder press… squeeze the muscle being worked as you push the weight. (or when you pull the weight depending on what you are working).
On the upper body exercises always keep your wrists straight, your elbows and wrists in line, and don’t hyperextend elbows… leave a slight bend.

1. Shoulder Press

Bring weight down slowly with elbows slightly forward.

Push with controlled strength, not momentum

* If using dumbbells over-head instead of a machine be sure to sit on a bench with back support.

Start in UP position

Come down to about a 90° angle
– don’t go too low!

2. Chest Press Keep chest high and don’t drop elbows!
	Start in OUT position	Stop right at chest.

3. Back – Seated Row Close shoulder blades tight behind you as you pull the weight and think of moving elbows away from the body.
	Start in OUT position	Finish