Calgary Herald Health Club: Beginner Program
Upper Body Circuit
Exercise
wall push ups or push
ups from the knees
kneeling row with
resistance
Sets
1
1
Repetitions
12 - 15
12 - 15
Rest
Technique Tips
0–
select which exercise will be
30sec challenging enough that you
fatigue within 12 – 15
repetitions (fatigue meaning
you find it very difficult to
complete a repetition with
proper form)
0–
Select an appropriate
30sec resistance (ranging from a can
of food to a bag of books) and
lift the resistance to your
ribcage with one hand while
kneeling and using the other
hand to support you.
lateral raise
1
12 – 15
0–
(ranging from no resistance to
30sec holding cans or weights) start
by standing with your hands by
your sides; lift your arms out to
the side until they are at the
same height as your shoulders.
Lower and repeat.
Dips
1
12-15
0- 30s Bend your arms to 90 degrees.
If you are having trouble, shift
your weight to your legs. If you
find this too easy straighten
your legs. Use a chair, sofa, or
bathtub.
Beginners run through 1 circuit and progress to lower body circuit. Intermediate go through one full circuit then repeat all
exercises again in order, taking as little rest as you can without compromising form. Advanced progress through 3
circuits, while Elite try and complete 4 rounds of the exercises.