Moran - WORKOUT PROGRAM: 5 TRAINING LEVELS

CONTENTS

If you cant complete all the required reps, do as many as you can, write down your total, and then try to do at least one more rep next time.

Record your progress on the attached sheets by printing the PDF or recording in the excel sheet.

IMPORTANT: If there are exercises that you cant do for whatever reason, pick another exercise that works the same muscles. Ive included easier variations for some exercises in parentheses on the workouts. Do those if youre just starting out and work your way UP to the exercise listed first.

Each routine will be composed of a combination of a leg exercise or two, a push exercise (working your chest, shoulders, and triceps), a pull exercise (your back, biceps, and forearms), and core exercise (working your abs and lower back). Each workout day will have different variations on which exercises are done, but this will be our formula for success.

If you have only exercise bands (or only have dumbbells), you might need to change a few exercises listed. For example, if it tells you to do dumbbell shoulder presses and you only have exercise bands, then do shoulder presses with exercise bands instead.

If an exercise is too easy ADD WEIGHT. If you can do two sets of 15 step ups without breaking a sweat, its not tough enough. Pick up a dumbbell in each hand that will make it difficult to finish the exercise thats how you will get stronger and burn more calories.

Eat protein after exercising I try to get some high-quality protein in my system after exercising to help kick-start my muscle building process. A protein shake with approximately 30 grams of protein is my usual meal of choice at this point.

Reps how many times you should lift the weight or do the exercise in a row. 15 reps = 15 consecutive lunges.

Sets How many groups of reps you should do, with usually a rest in between. 3 sets of 15 lunges = 15 lunges, rest, 15 lunges, rest, 15 lunges.

Rest how long you should rest between sets. For level 1, its all 90 second breaks between sets.

This means if you see Squats 2x15, that means youll do a set of 15 reps of squats, wait 90 seconds, and then do a second set of 15 squats, wait 90 seconds, and then move onto the next exercise.

Remember, ALWAYS warm up before (doing the recommended warm-up exercises) and cool down AFTER (by stretching your sore muscles).

Dont skip your warm up or your cool downcut your routine short if you have tobut never the warm up or cool down. You dont have to lift heavy weights for your warm up, those exercises are meant just to get the blood flowing and your muscles warmed up.

After you have finished your sets of exercises, it will say X minutes of cardio. This cardio can be anything elliptical, jogging, brisk walk, exercise bike, jumping rope. Well get into advanced cardio techniques in future levels, so for now just concentrate on moving!

Ive made Sunday an off-day, but you can make whatever day youd like be your off-day. Exercise if youd like, but no weight training! Try to eat well if you can too, but if you need a day where you pig out its not the end of the world. Just get right back on track after.

On days when youre not lifting weights, find a way to get 30 minutes of exercise. Wake up early and go for a brisk walk, play with your kids in the back yard, rake some leaves, mow the lawn, toss around a Frisbee, whatever. These days are meant to be fun, so find something that makes you happy; it will also keep your mind on getting in shape, which really helps you stay focused on eating better.

Maintain good tempo and control - When performing any of the exercises listed, your form and tempo are REALLY important. Try lowering the weight (or your body) in two seconds, pause slightly, and then explode back up with the weight (or your body) in one second. If youre doing squats, lower your body for two seconds, and then explode back up in one second. For your breathing, keep it simple. Inhale while lowering the weight and exhale while raising it.

For the workout descriptions, when I say brace your abs or your core, pretend like youre flexing your stomach because youre about to get punched in the gut. I want to get you in great shape, so if some- things not clear please reach out to me and Ill help.

On to the workout!

ABOUT THE WORKOUTS

Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine.

For example, if the routine calls for 2 sets of 10 incline push ups, and you can only do 2 sets of 5 push ups on your knees, THATS OKAY. Do your three sets on your knees, and then next week aim for 3 sets of 6 push ups, and so on. Ive included all the excel sheets that you can edit.

The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. They get tougher due to their complexity, not how much weight you have to lift!

If you feel good while doing level 1, and you want more of a challenge, try level 2, and scale the tougher exercises down to ones that you can complete. Dont be scared of the higher levels, you can get there!

Below, youll see two workouts: Level 1 Rookie Workout A, and Level 1 Rookie Workout B.

Youre going to alternate between doing Workout A and Workout B, for a total of 3 total workouts in a week. Dont do them two days in a row.

Monday Workout A

Tuesday 30 minutes of exercise

Wednesday Workout B

Thursday 30 minutes of exercise

Friday Workout A

Saturday Fun exercise

Monday Workout B

Tuesday 30 minutes of exercise

Wednesday Workout A

Thursday 30 minutes of exercise

Friday Workout B

Saturday Fun Exercise

BEFORE each workout , start with a warm-up:

10 jumping jacks

1 set of 15 reps of

1 set of 5

1 set of 10 reps of (5 out to each side)

1 set of 5

If jumping jacks are too tough on your knees, do 5 kicks and punches with each fist and leg. Channel your inner Karate Kid!

After youre done with your weight training , you need to do 10 minutes of cardio, any type you like: walk outside, ride a bicycle, use the rowing machine, jump rope, use the elliptical, whatever you want.

AFTER doing your 10 minutes of cardio , youre going to stretch out your sore muscles by doing this routine. Hold each stretch for 3 seconds for each rep, then relax:

for each side

for each side.

LEVEL ONE ROOKIE WORKOUT A

WARM UP FIRST

1) 2 sets of 15 reps, 90 second rests between sets

2) (Or On Your Knees) 2 sets of 8 reps, 90 second rests between sets

3) 2 sets of 10 reps for each leg, 90 second rests between sets