Workout Plan for the Gym

This workout plan is for the gym, a workout facility, or at home with gym equipment.
Download a PDF version (426 KB).

Be sure to warm up by walking and performing light stretches for 5- 7 minutes before starting these workouts.

Click to view videos of the exercises.

Days 1-30

Week 1
Getting started!
Videos: Treadmill
Day 1 – Walk on treadmill on an incline 3 and speed 3.0 for 30 minutes
Day 2 – Repeat Day 1
Day 3 – Walk on treadmill on an incline 4 and speed 3.5 for 30 minutes

Week 2
Speed up your walk-try not to hold on to the side rails. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Pushups
Day 1 – Walk on treadmill on an incline 4 and speed 4 for 20 minutes. Add 30 jumping jacks and 5 knee pushups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Walk on treadmill on an incline 4 and speed 4.5 for 20 minutes. Add 40 jumping jacks and 10 knee pushups and 10 sit-ups (at least 2 sets)

Week 3
Add light weights on treadmill as we increase our incline. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Pushups
Day 1 – Walk on treadmill on an incline 4.5 and speed 4 with 5 pound weights for 20 minutes. Use weights in a pumping like motion as you walk. Add 40 jumping jacks, 10 regular pushups, and 15 sit ups (at least 3 sets)
Day 2 – Repeat Day 1
Day 3 – Walk on treadmill on an incline 4.5 and 5 speed for 15 minutes and 5 minutes of light jog 4 speed and 2 incline. Add 40 jumping jacks, 10 regular pushups, and 20 sit-ups (at least 3 sets)

Week 4
Add light weights to cardio. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Pushups, Tricep Dip
Day 1 – Light jog on treadmill for 15 to 20 mins on an incline 2 and speed 5. Add 40 jumping jacks, 10 regular pushups, 10 sit-ups and 10 bicep curls with light weights (at least 2 sets)
Day 2 – Jog 20 minutes on a flat treadmill incline 0 speed 5.5. Add 50 jump rope rotations, 15 pushups, and 20 sit-ups, 15 bicep curls, and 10 tricep dips (at least 2 sets)
Day 3 – Jog 20 minutes on an incline 2 and speed 5. Add 70 jump rope rotations, 15 regular pushups, and 25 sit-ups, 15 bicep curls, and 10 tricep dips (at least 3 sets)

Days 31-60

Add an additional day and an additional 15 minutes to your workout regimen-45 minutes per day 4 days per week.

Week 5
Adding more weights and revving up the cardio. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill
Day 1 – Jog 30 minutes on an incline of 3 and speed 5.5. Add 100 jump rope rotations, use medium size weights for 10 bicep curls, 10 tricep extensions, 10 shoulder presses, and 25 sit-ups (at least 2 sets)
Day 2 – Repeat day 1
Day 3 – Jog 30 minutes on an incline 4 and speed 5.5. Add 100 jump rope rotations, use medium size weights for 12 bicep curls, 12 tricep extensions, 10 shoulder presses, 10 upright row, and 30 sit ups (at least 3 sets)
Day 4 – Repeat Day 3

Week 6
More weights and higher cardio and leg work. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Lunge, Bicycles
Day 1 – Jog 10 minutes on an incline 4 and speed 5.5. Speed up your jog to a run with an incline 2 and speed 6 for 20 minutes. Add 15 weighted squats with medium size weights, 15 alternating weighted lunges, and 2 sets of 20 bicycles for abdominal work (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Jog 10 minutes on an incline 4.5 and speed 6. Speed up your jog to a run with an incline 3 speed 6 for 15 minutes. Add 20 weighted squats with medium weights, 20 alternating weighted lunges, and 3 sets of bicycles for abdominal work (at least 2 sets)
Day 4 – Repeat Day 3

Week 7
Cardio and weights together for fat blasting good time for the upper and lower body. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Pushups, Lunge, Squat Jump, Tricep Dip
Day 1 – Run 25 minutes on a 3 incline and speed 6. Add 20 weighted squats with medium size weights, 15 shoulder presses, 15 pushups, and 30 sit-ups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Run 30 minutes on an incline 4 and speed 6. Add 30 alternating lunges, 10 jump squats, 10 bicep curls, 10 tricep dips, and 30 cross over oblique sit-ups (at least 2 sets)
Day 4 – Repeat Day 3

Week 8
Cardio and weights together for a healthy upper and lower body (part 2). The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Lunge, Squat Jump, Tricep Dip
Day 1 – Run 30 minutes on an incline 4 speed 6.5. Add 30 alternating lunges, 10 jump squats, 10 bicep curls, 10 tricep dips, 10 upright rows and 30 cross over oblique sit-ups (at least 2 sets)
Day 2 – Repeat Day 1
Day 3 – Run 20 minutes on an incline 5 and speed 5. Elliptical trainer on level 5 for 10 minutes. Add 30 squat jumps and 20 leg presses on leg press machine (heavy weight) (at least 2 sets)

Days 61-90

Add an additional 15 minutes to your workout regimen-60 minutes per day 4 days per week.

Week 9
Cardio and more advanced muscle conditioning. The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Bicycles
Day 1 – Run 20 minutes on an incline 5 and speed 4. Elliptical trainer on level 6 for 20 minutes. Add 20 lat pull downs on machine, 20 low back rows on machine, 20 chest presses, 10 chest flys (medium weight) and 30 bicycles (at least 2 sets)
Day 2 – Repeat Day 1 but add 10 shoulder presses with medium weights, and 10 side raises with light weights (at least 3 sets)
Day 3 – Run 25 minutes on an incline 6 and speed 4. Elliptical trainer on level 7 for 20 minutes. Add 20 shoulder presses, 20 tricep kick backs, 20 upright rows, and 20 V raises with light weights (at least 2 sets)
Day 4 – Repeat Day 1

Week 10
Alternate cardio and muscle conditioning days.
Videos: Treadmill, Pushups, Squat Jump, Bicycles
Day 1 – Cardio day! Run 30 minutes incline 4 and speed 5. Elliptical trainer 25 minutes on level 7. Add 40 sit-ups
Day 2 – Muscle conditioning day upper body day! 20 knee pushups, 10 regular pushups, 3-5 pull ups. Use heavier weights on the following: 20 lat pull downs on lat machine, 20 low back rows, 20 shoulder presses, 20 upright rows, 20 bicep curls, 20 chest flys, and 20 tricep skull crushers. (Repeat this workout 2-3 times as time permits) Add 20 leg raises for ab work.
Day 3 – Cardio day! Run 30 minutes incline 4 and speed 5.5. Elliptical trainer 25 minutes level 7. Add 20 sit-ups and 20 bicycles
Day 4 – Muscle conditioning leg day! Weighted walking lunges 20 per leg using heavy weights. 20 leg presses on leg press machine using heavy weights. 40 calf raises with shoulder press. 20 jump squats. 30 hamstring curls on machine and 30 leg extensions at least 30 pounds. Repeat this work out 3 times. Add 30 bicycles and plank for 30 seconds (at least 2 sets)

Week 11
Mix it up! The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Burpee, Pushups, Tricep Dip
Day 1 – Elliptical trainer for 45 minutes on level 8. 10 burpee presses, 20 alternating step ups, 20 alternating walking lunges, 20 bicep curls, and 20 tricep dips (at least 2 sets)
Day 2 – Run for 45 minutes incline 4 and speed 5. 10 burpee presses, 20 regular pushups, 20 low back rows, and alternating one arm shoulder presses (at least 2 sets)
Day 3 – Repeat Day 1 adding 2 full body planks for 30 seconds each
Day 4 – Repeat Day 2 adding 2 full body planks for 30 seconds each

Week 12
Advanced Mix it up! The “Add” section of these workouts are to be completed off the treadmill.
Videos: Treadmill, Bicycles
Day 1 – Run for 25 minutes incline 5 and speed 6. Elliptical trainer for 15 minutes level 7.5. Rowing machine for 20 minutes on level 3
Day 2 – Run for 15 minutes incline 5 and speed 6. Elliptical trainer for 25 minutes level 8. Rowing machine for 10 minutes on level 3. Add 20 wide bicep curls and 20 chest presses
Day 3 – Repeat Day 1 and add 20 bicycles and 20 sit-ups
Day 4 – Repeat Day 2 and add 30 bicycles and 30 sit-ups

Closing Statements

Watch these videos to wrap up the Power Fitness Plan.


Andrea “Dre” Nichols-Everett’s Closing


Bernie Salazar’s Closing

Fitness Plan Terms and Conditions

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