Why should people work out?

• Boost self confidence
• Burn fat, gain lean muscle
• Boost energy
• Increase joint flexibility 

How to start?

Try doing circuit conditioning like below!  

1. Squats – max in 1:00
2. Pullups or pulldowns – 1:00
3. Bike or jog – 3:00
4. Military press* – 1:00
5. Lunges – 1:00 each leg
6. Bicep curls – 1:00
7. Bike or jog – 3:00
8. Tricep extensions.- 1:00
9. Leg ext – 1:00 (requires leg machines – or repeat squats with weights)
10. Leg curls – 1:00 (requires leg machines – or repeat lunges with weights)
11. Situps – 2:00
12. Crunches – 2:00
13. Stretch

What to eat before workout?

• Banana
• Whole wheat toast
• Oatmeal 
• Chicken
• Oats
• Fruit

What to eat after?

• Scramble eggs
• Avocados
• Salmon or Tuna
• Apples and peanut butter
• Dried fruits and nuts
• Greek yogurt with fruit