Choosing to begin a new workout program for the new year is always a great choice. To make the choice easier for you, we have developed three comprehensive workout programs that involve cardio for weight loss and aerobic conditioning, resistance training for increased muscular development, and core training for improved engagement around your midsection. Some other health improvements you could gain from these programs include reduced body fat, loss of inches around your waist, hips, and thighs, increased strength, increased flexibility, reduced blood pressure, and increased lean muscle mass. These three programs have been created around exercise bikes, treadmills, and rowing machines. Each of the workout programs was developed to provide exercisers the ability to ease back into a fitness routine or give experienced exercisers a good starting point to reestablish their baseline before engaging in a more advanced workout program.
Each program will consist of three unique cardio workouts per product category. Each cardio workout will vary in type and length. The resistance and core training workouts will require a set of light and/or moderate weight dumbbells, an exercise mat, and exercise ball. Each full body resistance training workout was developed to target as many muscles groups as possible. Below you will find a breakdown of each workout program, an example workout schedule, and links to each of the workout videos for each program. Follow along to each of the workout videos so you know exactly how each exercise should be performed. This program if completed as prescribed (3 – 6 days per week) will enable you to see significant results over a 6-8-week period. As with any good workout program, it is important to focus on a healthy diet, drinking plenty of water, and getting enough sleep. For more information on how you can increase these and other healthy habits, head over to our blog page.
Workout Program Breakdown
Program #1 – Bike Workout Program (3 days per week)
Click the workout name below for workout video and details.
Cardio Day #1
Cardio Day #2
Cardio Day #3
Program #2 – Treadmill Workout Program (3 days per week)
Click the workout name below for workout video and details.
Cardio Day #1
Cardio Day #2
Cardio Day #3
Program #3 – Rowing Workout Program (3 days per week)
Click the workout name below for workout video and details.
Cardio Day #1
Cardio Day #2
Cardio Day #3
Resistance Training Workouts (3 days per week)
Click the workout name below for workout video and details.
Workout #1
Workout #2
Workout #3
Core Workouts (3 days per week)
Click the workout name below for workout video and details.
Workout #1
Workout #2
Workout #3
Start by choosing the product you would like to use for your workout program. Next, decide whether you would like to add the resistance training workouts or core training workouts to your workout program schedule. You will need about 30 minutes three times per week to use the cardio workouts effectively. If you choose to add the resistance training workouts and core workouts, you may need up to an hour or so to complete each workout. Check out the examples schedules below to help find the schedule that best fits your needs.
If you are interested in performing all three types of workouts on the same day (cardio, resistance, and core), we advise that you start with the resistance training workout. After you complete the resistance training workout, you may choose to complete the cardio and core workouts in the order of your preference. Keep in mind that choosing to complete all three workouts on one day will require significantly more time and energy and may lead to increased soreness if your body is not used to the increased volume of training. A minimum of 1 day of rest should be taken between all resistance training, core training, and HIIT cardio sessions. All other cardio session can be completed on back to back days. You may also select one cardio workout and perform it multiple times throughout the week if you find one more enjoyable over another.
As with any exercise program, it is important that you check with your doctor before beginning this or any other workout program.
