Bally Basic Weight Loss Program

This is the 3 day a week Bally Basic program.

Days 1,3,5

* 5-10 minute warm-up
* 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
* 5-10 minute cool-down
* 10 minutes stretching

1 set of 8-12 repetitions:

* Leg extension
* Leg curl
* Chest Press
* Shoulder Press
* Seated row
* Bicep curl
* Tricep extension
* Abdominal crunch

This is the 5 day a week Bally Basic program

Days 1,3,5

* 5-10 minute warm-up
* 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
* 5-10 minute cool-down
* 10 minutes stretching

1 set of 8-12 repetitions::

* Leg extension
* Leg curl
* Chest Press
* Shoulder Press
* Seated row
* Bicep curl
* Tricep extension

Days 2,4

* 5-10 minute warm-up
* 30 minutes of cardiovascular activity at 60%-80% of predicted maximum heart rate**
* 5-10 minute cool-down
* 10 minutes stretching

3 sets of 15-20 repetitions:

* Abdominal crunch