NOVA Gym 30 Day Standard Program
Digital Download PDF
NOT COMPATIBLE WITH THE OYO PERSONAL GYM
OYO Fitness Director Nick Bolton’s NOVA Gym 30 Day Beginner Program combines workouts you can do anywhere, anytime, to help you achieve any fitness goal. This program uses exercises specifically designed for the NOVA Gym. Each day’s workout videos are included in this pdf download via QR codes and exercises for each day are listed in table format along with duration and number of sets. To get the maximum benefit out of the program, follow the OYO Nutrition Guide.
REQUIRED EQUIPMENT FOR THIS PROGRAM:
- NOVA Gym
- Door/Leg Attachment
- Chair or Exercise Ball
ABOUT THE PROGRAM
This program is designed to be used with the NOVA Gym. If you are using the OYO Personal Gym, there may be some exercises in this program that are not compatible. Download programs that are specifically for the OYO Personal Gym to get the maximum benefit out of our programs.
The NOVA Gym 30 Day Standard Program includes 3 workouts each week for the first two 2 weeks and 4 workouts each week for the second 2 weeks. Schedule your workouts at times that are most convenient for you. The more convenient the day and time are, the more likely you are to get your workout in! We recommend allowing one day between workouts in the first two weeks, but as long as you are getting your workouts in the exact schedule is really up to you. You can rest or stretch on your off days or do low- or high-intensity cardio if you want to boost your calorie burn. Make sure to do a warm-up before each workout. Use Nick’s Dynamic Warm-up video (QR code link included on each workout page) or choose your own favorite warm-up.
If some exercises are too difficult or need modification due to injury, modification is acceptable. For instance, planks and push-ups can be modified to be done with knees on the ground instead of feet. Consult with your doctor or physical therapist on the best way to modify any exercises included in this program to work safely with your own abilities and challenges.
To get the best results from this or any workout program, diet is also key. You can choose to use our OYO Nutrition Guide or you can follow a nutrition plan that best suits your own dietary needs and preferences.
Before beginning any workout program, be sure to consult with your physician to determine if it is right for your needs. This is especially important if you have ever experienced chest pain when engaged in physical activity or in the past month when not engaged in physical activity, if you or your family have a history of heart disease or high blood pressure, or if you have high cholesterol, are a smoker, are obese or have a bone or joint condition that could worsen due to changes in physical activity.
OYO Fitness’ workout programs are designed for educational purposes only. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health, consult with a physician or other health care professional. The use of the information included in this program is solely at your own risk.
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