August 2019: 30-Day Express Program – Basic Beginner Workout Program – Beat the Heat!

It’s hot out and lots of people like to workout inside. August is a beginner program so we don’t push you to hard, but feel free to ramp it up by adding more loads, reps, sets or exercises. The cardio in this program, i.e., the runs are more at an advanced level since a great many of our readers seem to be very avid runners. Please pare down difficult parts so they fit your fitness level if you need to. The goal is to not work you too hard in the heat. Feel free to contact us for basic help.

As always, each day will begin with warm-up exercises, followed by core lifts (no lifts this time), and warm-down exercises. Remember, the number followed by / under sets, i.e., 5/ is the number of repetitions for that set. Also, don’t forget the rule of thumb, if the number/ remains the same for 2 or more sets, the weight load also remains the same but, when the number changes such as 5/ to 2/ then, you should increase the amount of weight you are using by 5-10% as a rule of thumb, but only if you can. And, watch your technique – always.

This program was designed with the help of ‘my workout‘ and is geared for the intermediate athlete. It was geared this way to really push you. Feel free to substitute the cardio for other forms of cardio but adhere to the numbers and time.

Also, as a note, if you wish to print this program. Select all then, copy and paste into MS Word. Next, set layout to portrait and all margins – top, bottom, and sides – to 1/4 inch and print. Have a happy and healthy day.

Name: Trainer: MyHealthandFitness.com
Week: 1            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Vertical Jumps
Toe Touches
Shoulder Flexors
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Roman Chair Side Bends20/20/15/15/
Gym Ladder Sit-Ups20/20/
Broomstick Twists20/20/
Pec Deck Flys6/8/8/
Dumbbell Bench Press8/6/6/
Parallel Bar Dips8/8/6/6/
Seated Calf Raises6/8/
Machine Adductions6/8/
Front Squats6/8/
Seated Machine Hip Abductions8/6/6/6/
Warm-Down ExercisesJogging (5 min.)
Bicycle Crunches 3 sets X 8 reps
Lunges 3 sets X 10 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 1            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Height Jumps
Broomstick Twists
Walking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Specific Bench Sit-Ups20/15/10/10/
Machine Trunk Rotations20/10/
Upright Rows (close-grip)8/6/6/6/
Front Raises (use dbs or barbell)8/8/8/6/
Seated Press (bar behind neck)6/6/6/6/
Low Pulley Bent-Over Lateral Raises8/6/6/6/
CardiovascularPunching Bag for 10 minutes
Warm-Down ExercisesMountain Climbers (1 min.)
Hyperextensions 3 sets X 10 reps
Side-to-Side Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 1            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Vertical Jumps
Step Ups
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Hanging Leg Raises15/15/10/10/
Gym Ladder Sit-Ups20/20/15/10/
Dumbbell Flys6/8/6/
Incline Dumbbell Press8/8/6/
Barbell Pullovers8/8/
Angled Leg Press8/8/6/6/
Standing Calf Raises6/8/6/
Cable Back Kicks8/8/
Lunges8/8/
Warm-Down ExercisesMountain Climbers (1 min.)
V-ups 3 sets X 7 reps
Walking Lunge Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 1            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Leg Curl
Step Ups
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Russian Twists10/15/10/
Specific Bench Sit-Ups20/20/
Roman Chair Side Bends20/20/
Sumo Deadlifts6/6/8/
One-Arm Dumbbell Press6/8/8/
CardiovascularArm Ergometry for 10 minutes
Warm-Down ExercisesDumbbell Front Raises 3 sets X 7 reps
Bicycle Crunches 3 sets X 6 reps
Front Split Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 1            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
Dumbbell Side Bends
Mountain Climbers (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Leg Raises20/10/10/
Incline Leg Raises20/10/10/
Decline Press6/6/6/
Push-Ups8/6/
Parallel Bar Dips6/6/8/
Power Squats8/8/8/6/
One-Leg Toe Raises6/8/
Donkey Calf Raises6/6/
Warm-Down ExercisesJump Rope (2 min.)
Sit Ups 3 sets X 8 reps
Side-to-Side Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 2            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Vertical Jumps
Glute Ham Raises
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
High Pulley Crunches15/15/10/10/
Sit-Ups20/15/10/10/
Incline Press8/8/6/6/
Close_Grip Bench Press6/8/
Front Squats8/6/8/
Lying Leg Curls8/8/6/
Dumbbell Squats6/6/6/
Machine Hip Extensions (Kick Backs)6/6/
Warm-Down ExercisesPull Ups 3 sets X 8 reps
Broomstick Twists 3 sets X 10 reps
Relaxation (any type) 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 2            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Russian Twists
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Gym Ladder Sit-Ups20/20/
Leg Raises10/20/
Dumbbell Side Bends10/10/20/
Stiff-Legged Deadlifts8/6/
Lat Pulldowns8/8/6/6/
Hammer Lifts8/6/
One-Dumbbell Front Raises6/8/
Low Pulley Lateral Raises8/8/6/6/
CardiovascularArm Ergometry for 30 minutes
Warm-Down ExercisesMountain Climbers (1 min.)
Broomstick Twists 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 2            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Floor Hip Extensions
Russian Twists
Reverse Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Leg Raises10/20/
Broomstick Twists20/10/
Push-Ups8/6/6/
Pec Deck Flys8/8/8/6/
Decline Press6/6/6/
Split Squats6/6/8/
Hack Squats8/8/6/6/
Cable Hip Abductions6/8/
Warm-Down ExercisesWalking (5 min.)
Hyperextensions 3 sets X 9 reps
Front Split Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 2            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
In-Place Squats (no wt.)
Wide-Grip Rows
Pull Ups
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Leg Raises20/15/10/10/
Sit-Ups (Calves Over Bench)20/15/10/10/
Roman Chair Side Bends10/20/
Machine Shrugs8/6/
Stiff-Legged Deadlifts8/6/6/
Lateral Raises8/6/6/
Dumbbell Seated Press8/8/
CardiovascularArm Ergometry for 20 minutes
Warm-Down ExercisesShoulder Flexors 3 sets X 9 reps
Bicycle Crunches 3 sets X 10 reps
Side-to-Side Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 2            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Hyperextensions
Walking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Leg Raises10/15/20/
Machine Trunk Rotations20/15/10/10/
Roman Chair Side Bends10/10/
Parallel Bar Dips8/8/8/
Incline Dumbbell Flys6/6/
Back Squats6/6/6/
Donkey Calf Raises8/6/8/
Warm-Down ExercisesPull Ups 3 sets X 9 reps
Sit Ups 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 3            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Wide-Grip Rows
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Bench Sit_Ups20/20/
Roman Chair Side Bends20/20/15/15/
Pec Deck Flys8/8/8/6/
Close_Grip Bench Press6/6/
Dumbbell Pullovers6/8/6/
Seated Leg Curls8/8/
Standing Leg Curls8/6/
Lunges6/6/8/
Seated Machine Hip Abductions6/8/
Machine Hip Extensions (Kick Backs)8/6/8/
Warm-Down ExercisesShoulder Flexors 3 sets X 9 reps
Hyperextensions 3 sets X 9 reps
Front Split Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 3            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Depth Jumps
Glute Ham Raises
Jump Rope (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Specific Bench Sit-Ups20/10/
Sit-Ups (Calves Over Bench)10/15/20/
Machine Shrugs6/6/
Close-Grip Lat Pulldowns6/8/6/
Front Press8/8/6/6/
Bent-Over Lateral Raises8/6/6/6/
CardiovascularJogging for 20 minutes
Warm-Down ExercisesBiking (5 min.)
Broomstick Twists 3 sets X 7 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 3            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
V-ups
Mountain Climbers (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Leg Raises15/10/10/10/
Specific Bench Sit-Ups20/15/10/
Crunches20/15/10/10/
Bench Press8/6/8/
Push-Ups6/6/
Parallel Bar Dips8/8/6/6/
Leg Extensions6/8/8/
Seated Barbell Calf Raises6/8/6/
Seated Leg Curls8/6/6/6/
Standing Machine Hip Abductions6/8/
Warm-Down ExercisesShoulder Flexors 3 sets X 6 reps
Sit Ups 3 sets X 10 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 3            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Step Ups
Biking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Machine Trunk Rotations20/20/15/10/
Hanging Leg Raises15/10/10/10/
Leg Raises20/15/15/10/
Machine Shrugs6/8/6/
Low Pulley Front Raises8/6/6/
CardiovascularArm Ergometry for 25 minutes
Warm-Down ExercisesDumbbell Front Raises 3 sets X 7 reps
Toe Touches 3 sets X 10 reps
Lunges 3 sets X 8 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 3            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Seated Pulley Rows
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Sit-Ups (Calves Over Bench)15/15/10/10/
Machine Trunk Rotations10/15/20/
Roman Chair Side Bends10/10/20/
Dumbbell Flys8/8/6/6/
Push-Ups6/6/
Dumbbell Pullovers6/8/
Good Mornings8/6/6/6/
Cable Adductions6/6/
Power Squats6/6/6/6/
Warm-Down ExercisesMountain Climbers (1 min.)
Hyperextensions 3 sets X 8 reps
Walking Lunge Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 4            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Depth Jumps
V-ups
Chin Ups
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Sit-Ups20/15/10/10/
Gym Ladder Sit-Ups10/20/
Dumbbell Flys8/6/
Dumbbell Pullovers8/8/8/6/
Incline Press8/8/8/6/
Cable Adductions8/6/6/
Split Squats8/8/6/
Standing Machine Hip Abductions6/8/8/
Warm-Down ExercisesJogging (5 min.)
Step Ups (no wt.) 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 4            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Roman Chair Side Bends
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Leg Raises20/20/15/10/
Gym Ladder Sit-Ups10/10/10/
Sit-Ups (Calves Over Bench)10/10/10/
Lat Pulldowns6/6/
Barbell Shrugs8/6/6/
Low Pulley Front Raises8/8/8/6/
Bent-Over Lateral Raises8/6/
CardiovascularRowing for 20 minutes
Warm-Down ExercisesDumbbell Front Raises 3 sets X 10 reps
Sit Ups 3 sets X 7 reps
Walking Lunge Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 4            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Leg Curl
Bicycle Crunches
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Broomstick Twists20/10/20/
Leg Raises10/20/
Incline Dumbbell Flys8/6/
Dumbbell Bench Press6/6/8/
Pec Deck Flys6/6/6/
Seated Calf Raises6/8/8/
Lying Leg Curls8/8/6/6/
One-Leg Toe Raises8/8/6/6/
Machine Hip Extensions (Kick Backs)8/6/6/6/
Lunges8/6/6/
Floor Hip Extensions (Kick Backs)8/6/
Warm-Down ExercisesJogging (5 min.)
Sit Ups 3 sets X 6 reps
Relaxation (any type) 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 4            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Floor Hip Extensions
Wide-Grip Rows
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Leg Raises20/15/10/10/
Incline Leg Raises10/10/
Russian Twists20/20/15/10/
Close-Grip Lat Pulldowns6/6/
Deadlifts8/8/6/6/
One-Arm Dumbbell Rows8/6/
Front Raises (use dbs or barbell)8/8/
Low Pulley Front Raises8/8/8/
CardiovascularJumping Rope for 25 minutes
Warm-Down ExercisesShoulder Flexors 3 sets X 10 reps
Bicycle Crunches 3 sets X 8 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHealthandFitness.com
Week: 4            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Sit Ups
Pull Ups
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Incline Bench Sit_Ups15/10/10/10/
Dumbbell Side Bends20/15/10/
Pec Deck Flys8/6/6/6/
Incline Press8/6/6/6/
Parallel Bar Dips6/6/
Hack Squats8/8/6/6/
Angled Leg Press8/6/6/6/
Warm-Down ExercisesShoulder Flexors 3 sets X 6 reps
Step Ups (no wt.) 3 sets X 9 reps
Front Split Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

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