Riverside Fitness Centre
Riverside Adventures and Fitness Centre
Riverside Adventures
Guest House
Sun Peaks Condo

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Beginner's Training Program

CARDIO

Start with warming up on a cardio machine for a few minutes and then increase the speed or resistance to a slightly challenging level for about 15-20 minutes of cardio. Over the next few weeks you can gradually increase the duration or the intensity of the cardio.  Feel free to switch between the different machines maintaining a target heart rate range of 60-70%MHR.

WEIGHT TRAINING

Day 1 Exercise Sets Reps
  Chest Press Machine
2
12-15
  Cable Row
2
12-15
  Shoulder Press
2
12-15
  Lat Pull Down
2
12-15
  Bicep Curl Machine
2
12-15
  Tricep Extension Machine
2
12-15
   
 
Day 2 Seated Leg Press Machine
2
12-15
  Leg Extension Machine
2
12-15
  Leg Curl Machine
2
12-15
  Inner Thigh Machine
2
12-15
  Outer Thigh Machine
2
12-15
  Ab Crunch Machine
2
12-15
  Back Extension Machine
2
12-15
  • Its always a good idea to do some stretching after weight training
  • Be sure to execute the exercises with a nice and steady pace; 1-1-2
  • Rest only 30 seconds between sets
  • After about 4 weeks, when you become accustomed to the workouts add another set or talk to Ty about switching things around.
  Fitness Centre
         

Riverside Adventures Ltd.
Wells Gray Provincial Park
58 Young Rd. Clearwater, BC, Canada
Mail: 204 Whymper Rd,
Clearwater, BC, V0E 1N2
Call/Text: 250 674 0001
Email: info@riveradventures.ca

Weightlifting and Fitness


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