Workout Chart

If you have questions or if this doesn't make sense, please refer back to the background information here.

Phase 1 (Beginners)

• Start with the five basic exercises: squat, push-up, row, crunch, and bird dog.
• Read the descriptions and start off with the basic version of each one (some have only a basic version).
• The goal is to get three full sets of 15 reps each. For your first workout, see what you can do, and record it. If you can't get that many, that's fine. Start where you are and keep trying to progress.

Phase 2

• If you reach the goal of 3 sets of 15 reps with any given exercise, move on to the intermediate and advanced versions as described for the exercise, or just add more weight, as the case may be.
• Add the optional exercises if desired. Note that some of the optional exercises have a maximum of two sets instead of three.

At Home

You can use your bodyweight, simple inexpensive dumbbells, and/or other objects you find at home.

At the Gym

If you belong to a gym or intend to join one, you can do an equivalent exercise routine using the more specialized weight lifting equipment available at the gym. By setting the weights to very low amounts, you can more easily reach the full 15 reps at the start. (We will not describe these exercises here.)