Swiss Ball & Dumbbell Training for Beginners

Overview: This home based program is designed for those who have:

• never lifted weights,
• have not lifted weights for a period of 2 months or more,
• those who have not been lifting weights more than once per week.

Equipment required:

• Swiss Ball (Fit Ball)
• Fixed Dumbbells – 2kg, 3kg, 4kg, 5kg (desirable but not necessary)
• Adjustable Dumbbells with the following plates - 4 x 5kg, 5 x 2.5kg, 4 x 1.25kg
• Skipping rope for cardio sessions (optional)

All home based training programs offer options for both gym cardio (ie treadmill, stationary bike, elliptical trainer etc) and home cardio options (ie walking, jogging, skipping, stepping, stair climbing).

Description: This 12 week program includes a 4 week muscle and joint conditioning weight training program, an 8 week weight training program, a stretching program and various cardio (both home and gym) options.

Both programs and cardio include progressions to keep your body challenged as your fitness and strength levels increase.

We recommend 2-3 sessions of resistance (weight) training and 4-5 cardio sessions per week, depending on your available time. The duration of each training session will vary from 30-60 minutes, but will never exceed 60 minutes.

Example exercises provided: All instructions are provided, including links to video demonstrations and text explanations of exercises.

Duration of program: 12 weeks

Recommended complementary programs: Nutrition Program

Price: $149

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