Recommended Workout Guidelines
Perform
each
exercise for recommended frequency,
sets and duration (Time) depending on your Fitness Level.
Rest 30 seconds to 1 minute throughout your workout as needed.
FITNESS LEVEL
FREQUENCY
SETS
TIME
BEGINNER
1-2 x weekly
1
15-20 sec
INTERMEDIATE
2-3 x weekly
2
20-25 sec
ADVANCED
3 x weekly
3
20-30 sec
GOH
2
O
WORKOUT GUIDELINES
7
As you advance, always improve your technique and form before increasing sets, repetitions and duration, or pushing your physical
limitations. When first attempting any exercise, use caution while determining your physical limitations. Always start at a level that
allows you to complete the recommended sets and duration.
TIPS:
• Listen to your body.
• Never sacrifice proper form.
• Discontinue if you feel undue pain.
• Be patient and persistent.
Building strength takes time.
• Have a towel and drinking water ready.
• Breathe. Your muscles need oxygen.
Inhale when the muscle lengthens,
exhale when the muscle shortens—
think “exhale on the exertion.”
• Stretch upon completion.
*Please check with your physician before engaging in any exercise program to determine if it is appropriate for you.