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This is a total body workout that focuses on the major muscle groups. While both muscular strength and muscular endurance are important components of an overall fitness programme, this workout programme is geared primarily toward promoting muscular endurance - i.e., being able to perform a greater number of repetitions with lighter weight. To achieve the best results, perform this programme 2 to 3 times per week, but not on consecutive days. This programme is optimised for the Precor Discovery Series line.

Programme Overview

• Equipment:  Any Precor Strength Training System
• Total Time: Approximately 60 – 75 minutes
• Goal: Build total body strength

Warm-Up

• Equipment: Gradually increase core temperature on a Precor cardio machine
• Total Time: Approximately 5 – 7 minutes
• Stretch: Following the warm-up, perform some basic active stretches for the arms, shoulders, hamstrings, and quadriceps.

Training Tips

• Know Your Body: Pay attention to your body during workouts as you begin resistance training. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
• Remember to Breath: During resistance exercises, breathe normally and don't hold your breath.
• Control Your Motion: Perform the exercises in a slow and controlled manner over a full range of motion.
• Progress Appropriately: As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.

Workout Structure

• Basics: After the warm-up is complete, start the resistance training portion of the workout.
• Weight: Use enough weight so that you achieve muscle fatigue during the last 1 or 2 repetitions in a set. As a general rule, start with about 60 to 70 percent of the maximum amount of weight you can lift one time (i.e., 1RM). If you don't know your 1RM, then it may take a trial and error approach to determine the ideal weight for each exercise.
• Number of exercises: 15
• Number of repetitions: 12 - 20
• Number of sets: 2-3 sets
• Amount of rest between sets: Approximately 30 – 60 seconds
• Amount of rest between exercises: Approximately 1-2 minutes
• Find video instruction of workouts at: http://www.precor.com/en-us/coaching-centre/product-tutorials

Note: Some of the exercises may not be available on all Precor strength machines. This programme is optimised for the Precor Discovery Series line.

*Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000

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