Beginners Workout

This is a good workout program for someone new to working out, coming back to working out after an extended layoff, or the elderly.

The following workout should be used by individuals with little or no strength training experience. This is a workout using equipment similar to the commercial grade Hydraulic circuit training equipment built by Genesis circuits.com. This equipment allows you more resistance and advancement levels while combining comfort and ease of use in a strong and durable piece. Safer to use with extra stability built in for confident exercise performance.

This workout focus’s on improving your muscular strength and muscular endurance. Strength training will also improve your body composition by decreasing fat tissue and increasing lean tissue. An increase in lean or muscle tissue will assist you in burning more calories at rest. Additionally, strength training improves tendon, ligament, and bone strength, and strength training will improve your muscle tone.

The following 8 exercises will utilize your major muscle groups: hips, legs, chest, back, shoulders, and arms:

Perform 2 set of each exercise and perform additional sets as your fitness level increases.

1. Leg Press Machine
2. Chest Press/Row Machine
3. Leg Extension/Curl Machine
4. Biceps/Triceps Machine
5. Glute Machine
6. Shoulder Press/Pulldown Machine
7. Inner/Outer Thigh Machine – may substitute Deadlift or Squat Machines
8. Ab Back Machine

Strength training exercises should be performed 2-3 days per week with rest of 48 hours between workouts. Start at resistance levels which you can comfortably move without any strain or hesitation in movement. Form means more than how fast you can go, if you are out of control and jerky in your movements. Each resistance level actually has many levels of resistance which can be achieved by working faster at each level. Only after achieving maximum speed at each level, while keeping your movements smooth and fluid, are you ready to go to the next resistance level.

These machines are much safer to operate than both free weight and selectorized equipment. The machines will help protect you from many of the common injuries associated with conventional weight training programs. As with any workout program the best benefit comes from controlling the resistance throughout the range of motion and concentrating your attention to the emphasized muscle being worked.

With proper attention to form and intensity level, you will begin to feel the benefits of hydraulic training within weeks of starting your program.