ME45/Beginner At-Home Workout Routine

ME45 is a high or low intensity, self-determined workout for any cardiovascular level. Move often with a self-directed focus and goal with either a cardiovascular machine or activity (e.g. stretching, skipping, arm-circles.) The circuits include 5-sets at the tempo of your choice.

Aim for types of movements that you’re physically capable to sustain in motion for a total of 5-minutes. Use a timer to keep track of the minutes. Rest with the transition between each machine/activity (to reset the timer, to move to a different machine, etc.)

The first set in the circuit involves each chosen exercise/machine for 5-minutes. Once that set is completed, the second set in the circuit is each exercise/machine for 4-minutes. Repeat that sequence while reducing the total time by 1-minute.

Download this PDF for a tracking sheet or to view the sequences outlined below.

SAMPLE WORKOUT

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

CIRCUIT | Set 1: row 5-minutes, treadmill 5-minutes, stair-stepper 5-minutes

CIRCUIT | Set 2: row 4-minutes, treadmill 4-minutes, stair-stepper 4-minutes

CIRCUIT | Set 3: row 3-minutes, treadmill 3-minutes, stair-stepper 3-minutes

CIRCUIT | Set 4: row 2-minutes, treadmill 2-minutes, stair-stepper 2-minutes

CIRCUIT | Set 5: row 1-minute, treadmill 1-minute, stair-stepper 1-minute

COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.