2011 ACE Fitness Workout Guide - Introduction & Week 1

This is a Great Beginner's Level Workout Plan provided by ACE Fitness!
The workout plan can be completed at home - great start for 2011 - be a healthier You!

Not only is a good exercise program important for good health but also eating the right foods and great relationships.

How to Use the Program:
Click Here for Introduction Video: 
 
For someone new to exercise, you can do this program at home without any equipment. Simply follow the recommended workout and you’ll begin to see results and feel better in only a few weeks. For you, this program will help to flatten the tummy while concurrently developing strength and definition in the hips and thighs.

For people who are already exercising on a regular basis, this program can be used as a supplement when you don’t have time to make it to the gym and need a quick routine you can do from home or on the road while traveling. Another option is to use this program as a dynamic warm-up to prepare the core for the challenges of your regular exercise routine.


The 12-week Program:

• Make a commitment for at least 1 hour (combination of cardio and core exercises) for at least 3 times per week
• The program's goal is to gradually increase your intensity  level

Week 1

Exercises
During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week. 


Click on Link for photo and detailed instructions on how to perform these exercises.

Exercise #1: Glute Bridge

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

• Perform one set of 10 repetitions with each leg. Rest 30 seconds before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

• Perform one set on each side (hold this exercise for 10 seconds). Rest 30 seconds before moving to the next exercise.

Exercise #4: Front Plank

• Perform one set holding this exercise for 10 seconds. Rest 30 seconds before moving to the next exercise.

Exercise #5: Dirty Dog

• Perform one set of 8 repetitions one each leg. Rest 30 seconds before moving to the next exercise.

Exercise #6: Bodyweight Squats

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #7: Side Lunges

• Perform one set of 8 repetitions on each leg. Rest 30 seconds before moving to the next exercise.

Exercise #8: Inchworms

• Perform one set of 10 repetitions. Rest 30 seconds before moving to the next exercise.

Cool-down
These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

• Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session
Walk for 15 minutes continuously, a minimum of three different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.


Excerpt and more information provided on ACE website: 2011 Kick Start Workout Guide