Weekly Fitness Report from the BeginnerFitnessClub.com    This is a weekly email of actual workouts that our beginner group does with our trainers here in Maryland.  The group consists of those men and women preparing for military service but first must lose 40-50 lbs and a few stay at home Mom's who are trying to get back in shape after childbirth or years of not exercising.  Each week will progress but stay in a zone that the primary goal is achieved each week - LOSE FAT! FIRM MUSCLE! (SAMPLE) Weekly Beginner Fitness Workout Gym Circuit Workouts - Do FIVE of any workouts in a SEVEN day period.  You select the rest days that work best for you. Often days 4 or 5 will be the bigger workouts to be done on the weekend when most have more time to exercise - but arrange as needed. Day 1 - Upper body Warmup 5-10 min of your choice (walk, bike, elliptical, row, etc) Lightweight Shoulder Routine repeat 2-3 times walk 3 minutes pushups (knee or wall pushups) max crunches - 10-20 plank pose - how long can you hold it? Weight Circuit:* One time thru Bench press 10 pulldowns 10 shoulder press 10 DB rows 10/arm rest with crunches 20 or plank pose *use machines or dumbbells or TRX   Day 2 - Lower body Warmup 5-10 min of your choice (walk, bike, elliptical, row, etc) Repeat 5 times jumping jacks 10 (or high knee lifts 10) 1/2 squats 10 stretch legs Weight Circuit One time thru Leg Press 10-15 (or squats) 10-15 using light dumbbell in hand or NO weight leg extensions 15 Leg curls - 15/leg   Non-impact aerobic of your choice - 20 minutes - time to burn fat...     Day 3 - Cardio Warmup 5-10 min of your choice (walk, bike, elliptical, row, etc) Cardio of your choice - walk, bike, row, elliptical, swim, tread water, etc... How far do you get in 20-30 minutes? Lower Back Plan   Day 4 - Full body Warmup 5-10 min of your choice (walk, bike, elliptical, row, etc) Repeat 3 times upper body push 1min Upper body pull 1 min leg exercise 1 min ab exercise 1 min cardio 3 minutes Exercises of your choice options: push = pushups, bench press, shoulder press, tricep extensions, bench dips etc.. Pull - pulldowns, rows, bicep curls legs = squats, lunges, leg press, leg curls, leg extensions abs of choice - crunches, situps, leg levers, see Lower back plan   Day 5 Warmup 5-10 min of your choice (walk, bike, elliptical, row, etc) Cardio Recovery Day Cardio of your choice but pick two of the following for 10-20 minutes each bike, row, elliptical, walk, jog, swim, stair climber etc...   Home Workouts w/ Cardio Options Day 1 - Cardio Core Walk or other non impact option for 15 minutes Lower Back Plan 15 more minutes of walking sometime during the day - recommended after a meal *drink water during / after workout - shoot for 1 liter during that time Day 2  - Cardio / Legs Warm up with walk 10 minutes / stretch Repeat 5 times jumping jacks 10 - or walk up stairs  for 10 steps squats 10-20 rest with crunches 20 reps Walk cool down 10-15 minutes   Day 3 - Upper Repeat 5 times jumping jacks 10 pushups 10 (knee or wall pushups or TRX) Light weight shoulder routine Repeat 2x's DB rows - 10/arm MJDB#1 - 15 reps Day 4 -Cardio Core Walk or other non impact option for 15 minutes Lower Back Plan 15 more minutes of walking sometime during the day - recommended after a meal Day 5 - Full Body Repeat 2-3 times walk 3 minutes squats 10-15 crunches 10-20 pushups max plank pose 30 seconds DB rows 10/arm MJDB#2 - 10-15 Light weight shoulder stretch Cardio Cool down how long can you walk / bike / swim / row etc?  stretch Some weeks will be split routines of upper body / lower body / full body workouts mixed with cardio options / some will be arranged differently to add variety. Remember - do these workouts at your own risk, build a group of like minded exercisers and soon you will have built in motivating workouts.  Feel free to email me at my unpublished email - stewsmith182@gmail.com Sign up and friend us on Facebook and Youtube.                                                                 Thanks for your previous purchases at StewSmith.com, Military.com, NavySEALs.com, and PoliceLink.com and keep your emails coming as they inspire us to create new articles and workouts.  Email Stew Smith at Stew@stewsmith.com Check out the new articles of the week below: Running Plan for Beginners  - Whether you have never run EVER or rehabbing after an injury, you should treat yourself as a beginner and use logical progressions when starting a running program.  Don't just go run a 5 mile run out of the blue.  See more info... Achieving Fitness / Health Goals 2011 - There are many things you need to consider when starting a fitness plan.  From food and water intake to stretching and exercising, new habits must be learned and old bad habits must be broken.  It can be done safely and without fear or anxiety getting in the way of your goals.  See more info...

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