Link: http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm

Cardio: (walking, running, aerobics, cycling, swimming and dancing)

* 20-60 minutes of continuous or short-bout exercise
* 3-5 days a week
* Working between 77% and 90% of your maximum heart rate
* Varying the intensity, time and type of your workouts

Strength: (chest/triceps, back/biceps, legs/shoulders)

* Choose 8-10 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs)
* For beginners, do one set of 8-16 reps of each exercise to fatigue. More advanced exercisers can do 2-3 sets.
* Train each muscle group 2-3 non-consecutive days a week
* Work each exercise through its full range of motion and use good form

Flexibility: (yoga, pilates, ballet, contemporary)

* Stretch your muscles when they’re warm (after your warm up or, even better, after your workout)
* Do static stretches with a focus on tight areas such as the hamstrings and lower back
* Stretch a minimum of 2-3 days a week…even better would be every day
* Stretch within your range of motion. Stretching shouldn’t hurt.
* Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch

Monday – Strength 30 min /Cardio (Hip Hop) 1 hr
Tuesday – Flexibility (Pilates)
Wednesday – Strength 30 min/Cardio 20 min
Thursday – Strength 30 min (if no Strength on Fri)/Cardio 20 min (Treadmill/Breakdancing)
Friday – Strength 30 min – or – Rest
Saturday – Rest
Sunday – Flexibility (Contemporary/Ballet)

Target Heart Rate Zone
http://exercise.about.com/od/cardioworkouts/ss/findtargetheart.htm
My Resting Heart Rate: 55 bpm
Maximum Heart Rate (220 – age): 194 bpm
Heart Rate Reserve (MaxHR – RestHR): 139 bpm
Training Range % (x 50%): 69.5
Training Range % (x 85%): 118.15
Low end of THR Training Zone (+ 60): 129.5
High end of THR Training Zone (+ 60): 178.15