Mel's First Program

Given that Mel doesn't have a lot of free time and has not done a lot of weight training in the past, this first program is short and focuses on basic exercises. These exercises focus on the major muscle groups of the body, give good results and will give her a strong base for her training in the future.

Because of her limited experience and her concern about using free weights at this time, we are going to start by using weight machines. Free weights will be incorporated in future programs.

The program itself (3 times per week)
Warm-up
Leg Press 3 sets x 10 reps
Lat Pulldown 2 sets x 10 reps
Cable Row 2 sets x 10 reps
Bench Press 3 sets x 10 reps
Crunches 3 sets X 10 reps
Aerobics 30 min (any machine)
Warm-down

The whole program should be finished within a hour, and I hope she will enjoy it.

Getting back into training

If it has been a while since you last trained, I suggest that you start back into training slowly. You do not have to try to do what you could do months or years ago, instead just make a commitment be more active and to do some gentle exercise three times per week. Ease your way into training – your body will thank you for it.