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10in20 Smart Start Circuit

Introducing...10in20 Motivations Smart Start Workout Circuit



Congratulations Motivator! You have chosen to take the proactive approach to your health and fitness! Motivations is pleased to be able to offer the 10in20 Smart Start Circuit to our members. After the completion of your Smart Start Orientation (conducted with a Motivations trainer) please consider the following workout plan.

The Smart Start Circuit consists of 10 muscle training machines that will provide a complete beginners workout (when added to a cardio component).

The 10 machines are:

1. Leg Extension

2. Ab Crunch

3. Leg Press

4. Chest Press

5. Lat Pulldown

6. Shoulder Press

7. Seated Row

8. Seated Hamstring

9. Bicep Cable

10. Tricep Cable

Beginners should look to complete 8-12 reps on each machine and build to 15 repetitions - your goal is to increase your weight-load and complete the full 15 reps on each machine in the 20 minute circuit. Please start with the weight established in your Smart Start Orientation (that was conducted with a Motivations trainer). Only increase weight load when comfortable with your current lifiting weight. RECORD ALL RESULTS ON YOUR SMART START WORKOUT TRACKING CARD. This will let you track your results and follow gains or setbacks. For beginners, consider following this circuit for 8-10 weeks, or longer if you feel the need. This is not a race...It is a process and lifestyle adjustment that will take time and patience and the rewards are limitless!

Motivations offers many strength training machines for your usage, please don't feel limited to the above 10. Smart Start is simply an option that will focus your fitness efforts in the beginning of your process. ALWAYS BEGIN YOUR STRENGTH TRAINING WITH AN AEROBIC WORKOUT...we offer many machine options or a short walk or run around the Summit Centre track will do the job.

Please feel free to consult with a Motivations staff member if you are unsure of any cardio or strength machine. SAFETY is always the first priority! Smart Start has been designed to offer the most workout, safely and efficiently in 20 minutes. (+warm-up time)

SMILE AND WATCH THOSE GAINS! Need a little refresher? Watch as Lorraine and Christine work through the 10in20 circuit...




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