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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Workout Schedule. Perform two lower-body and two upper-body workouts each week. One lower-body session should be dedicated to deadlifts and the other to squats, and your upper-body workouts should be a bench press session and an upper-body assistance session, working on your shoulders, arms and upper back.