My First 30-Minute Workout

This will be one of many 30-minute workouts I develop:

Start of with walking on the treadmill--an activity easily translated to a home workout. Warm-up for 3 minutes, 10 minutes of steady state (RPE = 5), 2 minutes for cool-down (15 minutes). Move to weight machines (beginners) and emphasize the following movements: squat, dead lift, lunge, pull, push, and core. Translated to the machines--leg press, leg curl, leg extensions, row, chest press, and crunches. Keeping it simple all exercises will include a warm-up set (15 reps) and then a work set (10) with a 30-second activity recovery (stretching of that body part). The session will end with crunches and a short stretch routine. If this proves to be too long, I will move the crunches to the 30-second active recovery and finish up with the short stretch routine.

As the folks acclimate to the workout, I will rotate the aerobic activity and switch out exercises moving from machines to free weights (or body weight) and incorporate other items (swiss ball, step, etc.). At a later date, we will incorporate aerobic activity into the weight training circuit and encourage longer cardiovascular sessions on alternate days.