Sample Workout Programs

 Below are a few sample workouts to get you going.  Remember, everyone is different.  Everyone’s goals are different, as are the paths to reach them.  Your best bet is to contact us directly so we can personalize a plan.  Click on the link at the bottom of this page for more information on virtual training.  Feel free to follow some of these if you prefer.  Remember to always consult with your doctor prior to attempting any new exercise routine.  Since each workout listed below will have a different goal to it, make sure you pick the ones that work best within your workout routine and lifestyle.

Before you begin any workout, you should warm up with a progressive walk to jog to get your body warm.  End with a 5 minute cool down walk, and then stretch.  There is a basic stretching package at the bottom of this list.  At the very least, you should stretch the major muscle groups worked in the workout.

Cardio Interval Program 1

Progressive Strength Workout 1

Progressive Strength Workout 2

Progressive Strength Workout 3

Strength/Cardio Interval Workout

Basic Full Body Strength Program

Basic Full Body Superset Strength Program

Basic Post Workout Stretching (Lower Body)

Basic Post Workout Stretching (Upper Body)

Click here for our virtual training program.

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.