Beginner Full Body Program A

This program is designed for beginners, each routine trains all major muscle groups and therefore you can mix and match them as you like. The rule being that you always have a days rest between workouts. This workout will help improve fitness levels and reduce body fat. Remember it will work a lot faster if you combine it with a healthy diet.

Use a Heart rate monitor to monitor your effort level on cardio equipment. You need to be exercising at 70% of your maximum heart rate(MHR). You can work out your maximum heart rate by using this calculation (220 – your age). Then multiply that by 0.7 to get your 70%. If you go above this reduce the speed or resistance and if you go below this you will need to increase the speed or resistance.

If you don’t have a heart rate monitor then use the perceived rate of exertion (PRE) scale. This is a scale from 1 to 10. 1 feels like no effort at all and 10 is very difficult and you will feel faint, sick and very unwell. Don’t try to train at a 10! So you will want to train at a 7 which should feel like hard work, you may go a little red in the face, you should sweat and if you tried talking you would only be able to get out a few words at a time. This is the equivalent of working out at 70% of your maximum heart rate.