Beginning workout: Written for a friend with youtube videos attached to help.

Workout

Type:  Multiple Circuit=  Do one set of each exercise for up to 20 repetitions then move to the next exercise.  After completing all exercises in the circuit repeat the circuit one or two more times.  Ideally there is no rest between exercises.  Once you have done one or two times through the circuit move to the next circuit. After you have complete all of the circuits do 30 minutes of cardio. 

Days:  2 or 3 days a week.  Do not do on consecutive days.

Circuit 1- Warm up do not do more than two times

1.       Hip Lifts for 20 reps- Hip Lifts

2.       Bird dog for 20 reps alternating- Bird Dog

3.       Balance on one foot for 30 seconds

4.       Single leg balance reach 10 times (1 rep is a reach to front, side and back)- single leg balance reach

Circuit 2- Strength, Muscle building- Do at least 2 times through up to 4

1.       Squat Press- Dumb bell squat press

2.       One leg balance row- One Leg balancing bent over row

3.       Side Lunge with knee lift and bicep curl- Side Lunge with Knee lift and Bicep curl

4.       Assisted Pull up machine- Assisted Pull up

5.       Assisted Dip machine- Assisted Dip

6.       Body weight squats- Body Weight Squat

7.       Push ups (can be done on smith rack or regular or use a stair a higher stair is easier)- Push ups

8.       Reverse Lunge- Reverse Lunge

Circuit 3- Abs

1.       Plank with rotation- Plank with Rotation

2.       Toe touch crunch- Toe Touch Crunch

3.       Side crunches- Side Crunch

4.       Russian twists- Russian Twists