First Month - Always consult with your physician before starting any health program. The staff at all Cardio Plus Health clubs are fully trained and certified to walk you through the proper body mechanics of each exercise.

New Member Alert

*During your first few weeks familiarize yourself with the different exercises and the muscles you're working. Please feel comfortable asking any questions you might have about anything. No question is ever a bad question. Our staff will always help you.

*Be realistic but positive. Access your current condition and where you want to be in three months, six months, year, and five years. Commit yourself to three months before you start making any judgements on your results. The truth is you're probably wanting to quick results in a short amount to time. Sometimes during this first month, muscle mass starts to take place of some of the unwanted fat. Keeping your results on the scale the same. Continue to exercise and you'll begin to see some visual results. After every workout/shower take some time and evaluate yourself in the mirror.... A mirror never lies!

Exercise ( Do 1 set and 10 reps of following exercises three time per/week.) Rest least a day between each workout. Working out tears down your muscle cells. In turn, your body naturally reacts by building added muscle tissue to prevent this from occurring again. So don't overdue it! Each exercise should begin with a weight that you can comfortably finish your last rep. If you find it difficult too difficult to finish your tenth rep then lower the weight. The same goes for finishing the last rep with ease... raise the weight.

1.) Bench Press

2.) Pec-Dec fly

3.) Behind-Neck Press

4.) Upright Row

5.) Squat

6.) Leg Extensions

7.) Lying Let Curl

8.) Seated Cable Row

9.) Front Lat-Pull-Down

10.)Standing EZ-Bar Curl

11.)Lying Triceps/French Press

12.)Back Extensions

13.)Reverse Crunch

14.)Crunch

15.)Standing Calf Raise

16.)Sit-up Program (Contact Cardio Staff)