The makeup of your workout should consist of four components.
These components are to be done in the following order.

1. Warm Up
   The warm-up serves to gradually prepare the working muscles, lungs and heart for the upcoming training session. Warming up muscles, ligaments and tendons also reduces the chance of injury.
   The warm-up can be done non any basic piece of cardiovascular equipment. This equipment would include the treadmill, recumbent bike, and stationary bike.
2. Cardiovascular Training
   Good choices for cardiovascular are ones that include the body's largest muscle groups (legs and glute) and can be maintained continuously. Equipment choices include: treadmill, recumbent bike, stationary bike, elliptical, stepper, and rower.
   The recommendations for achieving a higher level of physical fitness include cardiovascular exercise 3-4 times per week for a minimum of 20 minutes in duration and at a heart rate intensity of 60%-80% of your maximum heart rate.
3. Resistance Training
   To improve muscle strength and endurance, training should be done 2-3 times per week with a rest day between sessions.
   The initial weight of each exercise should be at a resistance taht can be performed for 8 repetitions with relative ease. This is to prevent muscle soreness. (The next workout, proceed to two sets of 8-12 repetitions at the same weight. Begin to increase weight when you can complete 2 sets with ease).
   Rest periods of 60-90 seconds between sets allow recovery, replenish energy and remove the build up of lactic acid.
   The exercises performed in a session should progress from largest to smallest muscle groups. The sequence of exercises and the equipment used should progress as follows:
   

   Quadriceps	---->	Leg Extension
   Hamstring	---->	Leg Curl
   Chest	---->	Vertical Bench
   Back	---->	Vertical Row
   Shoulder	---->	Shoulder Press
   Biceps	---->	Assisted Chin-up
   Triceps	---->	Assisted Dip
   Abdominal	---->	Ab Machine

4. Cool down/Stretching
   This is done at the end of your training session when muscles are warm.
   It is important part of your session as it helps to maintain muscle flexibility and range of motion.
   Stretch each muscle group and hold for approximately 20-30 seconds in a stationary position.
   Stretches can be performed at our "stretching station" using the exercises shown.