Work Out Plan for Beginners

This is a work out plan for those of you who are new to exercise or haven’t participated for a long time.

Start by walking for 15 - 20 minutes twice a day in the SWELTER sauna suit, allow your body to adjust to the suit. As you are walking, stretch off by rolling your shoulders forwards and backwards. Move your neck from side to side and cross your arms out in front of you then to the side to stretch your chest area.

After 3 - 4 days your body will have adjusted to the heat created by the SWELTER sauna suit and you will be ready to increase the intensity of your exercise. Below is a Monday to Friday work out plan that should be executed over a 1 month period:

Monday: Cardio 20-30 minutes:

5 Minutes:Walk at a comfortable pace to warm up
3 Minutes:Increase your speed until you're working harder than your warm up pace.  You should feel you're working, but you should be able to carry on a conversation. This is your baseline pace
2 Minutes:Increase your speed once again until you're working slightly harder than baseline
3 Minutes:Decrease speed back to baseline
2 Minutes:Increase your speed once again until you're working slightly harder than baseline
5 Minutes:Decrease speed back to a comfortable level to cool down

Tuesday: Total Body Strength and Core Training:

  • Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
  • Perform 1 set of 12 reps of each exercise on the page below. For the weighted exercises, choose a weight that allows you to complete 12 reps. The last rep should be difficult, but not impossible.
  • Do this work out 1 to 3 non-consecutive days a week, taking at least one day of rest between strength workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.

A chart of each exercise is shown on this page.

Wednesday:

Put on your SWELTER sauna suit and do a gentle full body stretch starting from your neck and finishing with your feet. Use the rest of the day to rest.

Thursday: Cardio 20-30 minutes:

Repeat Monday’s routine.

Friday: Total Body Strength and Core Training:

Repeat Tuesday’s routine.

Saturday: Cardio 20-30 minutes:

Repeat Monday’s routine.


SWELTER Work Out - Floor Squat

Floor Squat

Stand with feet wider than shoulders and place hands out in front. Keep the abs in, the back straight and make sure you keep the knees behind the toes as you squat. As you stand back up tense your buttocks. Repeat squats for 1 set of 12 repetitions.

SWELTER Work Out - Assisted Lunge

Assisted Lunge

Stand in split stance, feet about 3 feet apart. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe. Push through the heel to come back up without locking the knees. Repeat for 1 set of 12 reps and then repeat with the other leg forward. Stop exercise if knees begin to hurt.

SWELTER Work Out - Wall or Rail Push Up

Wall or Rail Push Up

Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail so that they're just wider than the shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles. Push back to start and repeat for 1 set of 12 reps.

SWELTER Work Out - One Armed Row

One-Armed Row

Place left foot on a step or raised platform. Hold a medium weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up until it is level with the torso. You should feel the muscles on either side of your back) contracting. Lower the weight and repeat for 12 reps before switching sides.

SWELTER Work Out - Lateral Raise

Lateral Raise

Stand with feet hip-width apart holding light dumbbells in front of thighs with the palms facing each other. Keep a slight bend in the elbows to protect the joints and lift the arms out to the sides, just to shoulder level. Lower the weights a repeat for 1 set of 12 reps.

SWELTER Work Out - Hammer Curls

Hammer Curls

Stand with feet about hip-width apart, holding medium dumbbells with the palms facing in. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat for 1 set of 12 reps.

SWELTER Work Out - Tricep Extension

Tricep Extension

Sit on a ball or chair and hold a light-medium dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract the back of the arms to extend the arms. Repeat for 1 set of 12 reps.

SWELTER Work Out - Bird Dog

Bird Dog

Begin on hands and knees with the back straight and the abs pulled in. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor. Hold for several seconds, lower and repeat on the other side. Continue alternating sides for 12 reps (1 rep includes both the right and left sides).

SWELTER Work Out - Seated Rotation For Abs

Seated Rotation for Abs

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to centre and then rotate to the left. Repeat for 12 reps.

Weight Loss

Exercise and Fitness

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