1. Planning a Workout
Things you should know

2. What are your goals????? Do you want to lose weight?
Do you want to gain muscle mass?
Are you looking to get stronger?
Are you looking to improve your cardiovascular health?
Do you want to tone or maintain?

3. Weight loss
If one of you goals is to lose weight, then your daily workouts should include an aerobic-type exercise.
Along with aerobic exercise, your workout should be accompanied by a limited caloric intake.

4. Building muscle mass
If you are looking to build muscle mass, you need to remember two things:
1) Power will add size. Keep your reps
low and your resistance high.
2) Compliment your work-out with
more calories, but from foods low in
added fats and sugars.

5. Getting stronger!!!
One of the keys to getting stronger is muscle confusion. Do not allow your muscles to get used to a consistent routine. Vary your workouts with different exercises for particular muscle groups. Switch up between high rep/low resistance and low rep/high resistance.

6. Cardiovascular health
Any type of aerobic exercise will enhance your cardio-vascular health.
However, to avoid too much of the weight-loss factor, keep your intensity level lower and your activity time longer.

7. Toning and maintaining
To tone or maintain, follow the following guidelines:
1) Workout aerobically at least 3
days/week.
2) Keep your resistance low and your
repetitions high while resistance
training.

8. Daily Schedule
Keep in mind that you will not be going up to the weight room on Tuesdays and Thursdays. Your entire workout will take place in the gymnasium.
On Monday, Wednesday and Friday, your workouts should involve weight training.

9. Weight Room Replacements
Some options that you have for these days are as follows:
* Laps
* Push-ups/crunches
* Workout video
* Stationary bike
* Tension bands
* Steppers
* Jump Rope

10. Featured workout
The FEATURED WORKOUT will be a workout of my choice that I will conduct during the period. It will take place in the center of the gym. The featured workout will last approximately 15 minutes. The other 25 minutes must be a combination of other exercises.