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Beginner Routine

CORE WORKOUT: MONDAYS AND FRIDAYS
Exercise Reps Week 1
Weight/Reps

Week 1
Weight/Reps

Week 2
Weight/Reps

Week 2
Weight/Reps

Week 3
Weight/Reps

Week 3
Weight/Reps

Week 4
Weight/Reps

Week 4
Weight/Reps

Squat Wide-grip lat pulldown lat pulldown

12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15

Neutral-grip Lying leg curl

Dumbbell bench press Dumbbell shoulder Superman Owen crunch press

INTEGRITY WORKOUT: WEDNESDAYS
Exercise Reps Week 1
Weight/Reps

Week 2
Weight/Reps

Week 3
Weight/Reps

Week 4
Weight/Reps

Dumbbell bench press Pushup Dumbbell shoulder Seated lateral raise Walking lunge Overhand-grip Owen crunch *
If you can't do 12-15,

12-15 12-15*

press

12-15 12-15 12-15

machine row

12-15 12-15

just do as many as you can.

THE HABIT 87

it's easier than walking outdoors. If you . especially in the first week.. but no soliloquies Just name.Training Workout Do your cardiovascular training either immediately after. or if you're more than 15 pounds overweight. RATING YOUR'CARDIO EFFORT Perceived Exertion How Hard? Breathing Can You Talk? % Maximum Effort 1 2 3 4 Very easy Easy Light. your resistance-training workout or on your days off.increase the incline or speed of the treadmill. but starting to feel like exercise Somewhat hard Hard Between hard and very hard Very hard Very. You should always finish your cardiovascular exercise feeling that you could've done more. set it on a slight incline (2 to 5 degrees). and serial number Name only Initials only Maybe a grunt A gasp Can't even gasp 35 45 55 65 75 85 90 95 97. If you walk on a treadmill. haven't done any cardiovascular exercise in the past 6 months.5 100 5 6 7 8 9 10 88 THE COVERMODEL WORKOUT PROGRAM . for example. Or go a little harder in the same amount of time ." No problem yet Possible. rank. Try to go about 10 percent longer each week. if you don't use an incline. The intensity doesn't matter. . start out by walking or riding a bike (or stationary cycle) for 10 to 15 minutes. very hard So hard you can do it for only a few seconds Maximum effort Normal Still normal Comfortable Noticeably deeper Deep but steady Deep and getting faster Deep and fast Very deep and very fast Panting Can't breathe Until someone interrupts "As I was saying. .Cardiollascular.

By the time you get to the final repetition. Do 10 repetitions with that weight. you should feel that your muscles are right at the point of exhaustion. Immediately put down the weight and select another that's about 20 percent lighter. CORE WORKOUT: MONDAYS AND FRIDAYS Exercise Reps Week 1 Week 1 Weight/Reps Weight/Reps Week 2 Weight/Reps Week 2 Weight/Reps Week 3 Weight/Reps Week 3 Weight/Reps Week 4 Weight/Reps Week 4 Weight/Reps Squat Set 1 Set 2 (drop) Wide-grip lat pulldown 20 10 Set 1 Set 2 (drop) Neutral-grip lat pulldown 10 10 Set 1 Set 2-(drop) Lying leg curl 10 10 Set 1 Set 2 (drop) Dumbbell bench press Dumbbell shoulder press Superman Owen crunch 10 10 8-10 8-10 12-15 12-15 THE HABIT 89 . Say you do 20 squats with 135 pounds (a 7-foot Olympic barbell-that's the big one-with a 45-pound plate on each side).Advanced Routine Drop Sets Drop sets crank up mechanisms linked to both muscle building and fat burning. pull off the 45s and put on a pair of 25-pound plates and a pair of 5s. Do a set of the designated repetitions (10 or 20) with a weight you consider challenging. After you finish.

INTEGRITY WORKOUT: WEDNESDAYS Exercise Reps Week 1 Weight/Reps Week 2 Weight/Reps Week 3 Weight/Reps Week 4 Weight/Reps Dumbbell bench press Set Set 1 2 (drop) 10 10 20 press Pushup Dumbbell shoulder Set Set 1 2 (drop) raise 10 10 Seated lateral Set Set 1 2 (drop) lunge machine row 10 10 8-10 8-10 12-15 Walking Overhand-grip Owen crunch 90 THE COVER MODEL WORKOUT PROGRAM .

Cardiollascular. ~ Sprint for 20 seconds at 90 percent of full effort. gradually increasing your intensity to about 50 percent of full effort. It's the minimum you have to do to maintain your health-and-fitness foundation. high-intensity interval routine. ~ Take an active rest for 2 minutes at 45 percent of full effort. ~ Sprint for 30 seconds at 85 percent of full effort. you'll increase your metabolism after just one workout. for instance. ~ Take an active rest for 2 minutes at 45 percent of full effort. ~ Cool down for 5 minutes. ~ Sprint for 30 seconds at 85 percent of full effort.Training Workout If you've been doing cardiovascular exercise consistently for the past 6 months. ~ Sprint for 10 seconds at 100 percent [full sprint). "Never forget that the habit is a baseline. each Then. ~ Sprint for 20 seconds at 90 percent of full effort. try this 20-minute. ~ Take an active rest for 2 minutes at 45 percent of full effort. II THE HABIT 91 . And since Perform each sprint described at right on a treadmill or an exercise bike at _ the prescribed percentage of your highest possible effort (see "Rating Your Cardia Effort" on page 88 to determine percentage). Warm up for 5 minutes. It'll prepare you for the more difficult interval routines in the next three phases. ~ Take an active rest for 2 minutes at 45 percent of full effort. high-intensity training stimulates your body to keep burning calories even after you finish exercising. slow to an active rest at a lower intensity-a light jog.

(It works best when you try to push your chest up to meet the bar. and keep your knees slightly bent. If you don't have access to this machine: Do a pullover with dumbbells.) Pause. Sit upright in the machine and grab the bar with a wide. Lift the bar off the rack and step back. When your thighs are parallel to the floor. instead of simply pulling the bar down to your chest. and your eyes focused straight ahead.The Exercises SQUAT Set a barbell on a squat rack and step under it so the bar rests across your upper back. and your palms facing your toes. Then pull the weights back to the starting position. then slowly return to the starting position. 1 2 WIDE-GRIP LAT PULLDOWN Attach a long bar to the high pulley of a pulldown machine. Lie face up on a bench and hold the weights over your chest with your arms extended. Set your feet shoulder-width apart. Slowly lower your body as if you were sitting back into a chair. The bar should sit comfortably on your upper trapezius muscles. Pull your shoulders back as you grab the bar with an overhand grip. your elbows slightly bent. slowly lower the weights behind your head until your upper arms are parallel to the floor. overhand grip. keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. Then return to the starting position. Keep a slight bend in your elbows throughout. pause. your back straight. The weights should be perpendicular to the floor. Keeping your back flat against the bench to elongate your lats. Pull the bar down to your chest without leaning backward more than a few degrees. 1 2 92 THE COVER MODEL WORKOUT PROGRAM .

Without raising your hips off the bench. If you don't have access to this machine: a bench. Sit. then slowly return to the starting position. Pause. with your palms LYING LEG CURL Lie on the leg-curl machine with the pads against your lower legs. holding a dumbbell Do the exercise lying on between your feet. positioning your knees under the pad. 1 2 THE HABIT 93 . Do the pullover debut hold to the wide-grip lat pnlldown. If you don't have access to this machine: scribed as an alternative the dumbbells facing each other. bend your knees to pull the weight toward your butt as far as you can. then slowly return to the starting position.NEUTRAL-GRIP LAT PULLDOWN Attach the parallel-grip handle to the latpulldown cable. 1 2 as close together as possible. Pause. Pull the handle down to your chest. Grab the handle with an overhand grip so your palms face each other. above your heels and below your calf muscles.

94 THE COVER MODEL WORKOUT PROGRAM . Hold the dumbbells just outside your shoulders. and pause before repeating.DUMBBELL BENCH PRESS Grab a pair of dumbbells and lie face up on a flat bench. with your arms bent and your palms facing each other. 2 DUMBBELL SHOULDER PRESS Grab a pair of dumbbells and sit holding them just outside your shoulders. Pause. the dumbbells are above your collarbones. with your arms bent and your palms facing your feet. Lower the weights back to your chest. 1 2 Push the weights straight overhead. 1 . then slowly lower them. Push the weights up and slightly inward so that when your arms are extended.

Your feet should be hip-width apart. and legs straight. Keep your arms. palms down. with your weight supported on your hands and toes. fingers pointed forward. Pause. arms.SUPERMAN 1 Lie facedown on the floor with your arms extended above your head. then push yourself back up to the starting position. 1 2 THE HABIT 95 . Lift your head. Stop when your chest is an inch from the floor. 2 PUSHUP Position yourself facedown on the floor. pause. thighs. Your hands should be shoulder-width apart. Bend at the elbows to slowly lower yourself to the floor. back. and lower legs off the floor as high as possible. chest. then return to the starting position.

Start with your elbows bent slightly and your arms at about a 30-degree angle with your torso. Continue until you've completed half of your repetitions in this direction.) 1 Without changing the bend in your elbows. Then turn and do the same number of walking lunges back to your starting point. Your other knee should also bend and almost touch the floor. your arms can move the weights to this point with no effort. Lunge forward with your nondominant leg (your left if you're right-handed). then lower them back to the starting position. then repeat with your dominant leg lunging forward. (From zero to about 30 degrees is "free" space. bending your knee 90 degrees. Pause.SEATED LATERAL RAISE Sit holding a pair of dumbbells at arm's length with your palms turned toward each other. So simply start at the point at which the exercise is difficult. 1 2 96 THE COVER MODEL WORKOUT PROGRAM . That's one repetition. Stand with your feet hipwidth apart at one end of your house or gym. Stand and bring your back foot up next to your front foot. raise your arms out to the sides until they're parallel to the floor. 2 WALKING LUNGE Grab a pair of dumbbells and hold them at your sides.

1 THE HABIT 97 . keeping your upper arm out away from your torso. If you don't have access to this machine: knee and left hand on it. Lean over a bench. Do all the repetitions with one arm (including drop set. then slowly return to the starting position. the repetitions in the routine). Hold a dumbbell Do a one-arm dumbbell in your right hand at row with your elbow out. Raise your head and shoulders and crunch your rib cage toward your pelvis. resting your left arm's length. Pause. and grab the handles so that your palms face the floor. Pause. then slowly lower the weight. 2 OWEN CRUNCH Lie face up on the floor with your hands behind your ears. Pause. if you're doing the advanced the other. Pull the handles back as far as you can.OVERHAND-GRIP MACHINE ROW Position yourself on the row machine with your chest against the pad. and your toes pointing inward. then repeat with 1 -. Pull the weight up until your elbow is bent 90 degrees. your right thumb facing your body. then slowly return to the starting position. your knees bent and together.