You’ll need to first establish a foundation for physical activity before diving in head-first! Allow your body to get used to exercise by performing five days of moderate activity, which elevates the heart rate between 40-60% of maximum heart rate, or by performing activities such as walking, riding a bike or light resistance training that allows you to still hold a conversation without difficulty. This pace of exercise will burn calories and get your muscles, joints, ligaments and tendons accustomed to working out. Remember, exercise, just like anything else is a process; doing too much, too soon without a foundation, will likely lead to injury and frustration.
Try this full body circuit to get started. Use machine weights for this circuit, which will ease the stress on your joints and ligaments while focusing on building strength in the working muscles. Do each exercise once. *Repeat circuit for a second time for added intensity. Increase or decrease rest periods as necessary for a more or less intense workout.
|Leg Press||1||15||Challenging||0-30 seconds|
|Chest Press||1||15||Challenging||0-30 seconds|
|Lat Pulldown||1||15||Challenging||0-30 seconds|
|Shoulder Press||1||15||Challenging||0-30 seconds|
|Hamstring Curl||1||15||Challenging||0-30 seconds|
|Calf Raise||1||15||Challenging||0-30 seconds|
|Biceps Curl||1||15||Challenging||0-30 seconds|
|Triceps Extension||1||15||Challenging||0-30 seconds|
|Ab Crunch||1||15||Challenging||0-30 seconds|