Equipment Training Videos

This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it. You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, hasless integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.

Equipment Training - Weights

An introduction to essential weight lifting exercises including the bench press and dumbbells.

Equipment Training - The Treadmill

Learn how to set up the treadmill and adjust the speed and incline.

Equipment Training - The The Rower

A great video showing you how to user the rower.

Equipment Training - The Stepper

An introduction on how to use the stepper.

Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.

Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.

Take one day off from weight training between each workout.

For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.

For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.

It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.

Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.