Most people realize the importance of being physically fit, but they may not know how to start down that path.

Rebecca Irons, a certified personal trainer, says the only way to get and stay fit is to follow a structured exercise plan and to rely on good nutrition. And the 37-year-old doesn’t just preach this advice — she lives and breaths it every day. At The Wellness Studio in Little Rock, she works out with about 11 clients a week, some of whom come multiple times a week. On her personal time, Irons is training for an August 30 Ironman triathlon.

Irons says she takes several factors — among them are age, physical state, available time and the client’s goals — into consideration when developing a workout plan for a client.

“Some people want to look good in time for vacation, other people want to perform well in an event, but I would say most people are looking for an overall healthy lifestyle,” she says. “They are just looking to feel better about themselves and have more energy.”

Though each clients’ workout program is individualized, each includes core work in the upper body routine, strength training in the lower body routine and cardiovascular workouts.

“I’m pretty avid about core strength, but I believe that [cardio, strength training and core work] are important pieces to the puzzle so I try to include them all,” she says.

Irons has developed a weekly workout plan exclusively for Arkansas Life. All that is needed is a set of 5- to 12-pound weights, a mat and a bottle of water. The workout can be completed at home or in a gym.

Irons recommends working out five to six days a week. She says the upper and lower body workouts can be completed on any strength training day. However, the order of the workouts must be maintained for maximum effectiveness. Each workout lasts less than an hour, making this plan ideal for those with even the busiest schedules.

Strength Workout
Some exercises require sets of dumbbells ranging from 5 to 12 pounds.

Chest, Shoulders, Triceps
(45 minutes)
Each exercise should be repeated 15 to 20 times in three sets.

1) Chest Press
Lie on back, hold dumbbells with arms straight up and aligned over chest. Palms face forward, with ends of dumbbells almost touching. Bend elbows, lowering dumbbells down and out toward the sides of chest until upper arms align with shoulders and chest. Return to starting point.

2) In & Out Straight Arm Shoulder Fly
Stand with feet at hip width. Hold dumbbells in front of body. Raise arms to shoulder height, keeping arms straight. Pause, then lower weights to starting point (counts as one rep). Then bring arms to sides of body and, with a slight arc in the elbows, lift arms out to shoulder height. Pause then lower weights. Continue to alternate the exercises.

3) Overhead Triceps Extension with a Plie
Hold one dumbbell with both hands, extend arms overhead. Stand with feet wider than hip width. Bend knees and elbows, lower weight behind head. Make sure knees do not go past the toes. Return to starting position.

4) Push-Up
Kneel on all fours, arms straight and slightly wider than shoulder width. Bend elbows out to sides, lower torso toward floor until elbows are bent at 90 degrees. Contract chest muscles and triceps and go back to starting position.

5) Alternating Overhead Shoulder Press
Feet are hip width apart. Hold a dumbbell in each hand, bend elbows and bring weights to chest level. Rotate at shoulders to bring weights next to and level with ears, palms facing out. One at a time, straighten arms overhead. Bend elbow to lower weight back to starting position. Continue alternating arms.

6) Triceps Dip
Sit on edge of a chair or step with feet hip width apart and knees bent. Place hands next to hips, fingers facing forward. Straighten arms and lift hips, sliding forward until they are just off the chair. Bend elbows to almost 90 degrees, lower hips toward the floor. Keep shoulders down and body close to chair. Straighten arms and pause before lowering yourself again.

7) Leg Lift
Lie face-up. Bring legs up until they are perpendicular with the body. Contract abdominal muscles. Hold legs straight, lower them slowly toward the floor. Make sure lower back does not arch off of floor. Raise legs slowly back to starting position.

Side V-Up
Lie on right side with legs straight and at about a 30-degree angle. Extend right arm in front of torso. Place left hand behind head and tilt back until resting on right gluteus muscle. Lift legs and torso simultaneously, bringing elbow and knee toward each other. Lower back into starting position.

9) Arm & Leg Press
Lie face-up with legs lifted and knees bent at a 90-degree angle. Extend arms straight up from shoulders, palms facing forward. Contract abdominals and extend legs to a 45-degree angle while lowering straight arms behind head and toward floor. Return to starting position.

Back, Biceps, Legs
(45 minutes)

1) Row in a Lunge
Hold dumbbells, get into a lunge position making sure the knee does not go past the toe. Extend arms straight down, then bend elbows, keeping them close to sides. Bring dumbbells up and back. Pause. Return to starting position. Switch legs halfway through the set.

2) Biceps Curl to Overhead Press
With feet hip width apart, hold dumbbells with palms facing forward. Perform a standard bicep curl. When the weights get to the shoulders, push them up overhead while twisting them. The ending position will be with arms straight up from shoulders and palms facing away. Return to the starting position.

3) Squat with a Calf Raise
Stand with feet apart. Hold a dumbbell in each hand, palms facing in. Squat like sitting in a chair, making sure the knees don’t go past the toes. Return to standing. Pause before coming up onto the balls of the feet for the calf raise. Return to starting position.

4) Superman
Lie on floor with arms extended above head and legs extended straight down. Contract lower back and raise torso and thighs off the floor. Pause. Return to starting position.

5) In & Out Hammer Curl in a Lunge
Hold a dumbbell in each hand with arms at sides and palms facing each other. Take a lunge stance making sure the knee doesn’t go past the toes. Curl weights up with palms facing in. Return to starting position. Turn palms out to face forward and curl arms up to the side. Bring weights back down. Alternate directions and switch legs halfway through set.

6) Lunge and Reach
Place one dumbbell on the floor beside left foot. Take a wide stance and reach down. Grasp dumbbell on either end with both hands. Bring it to ribcage. Turn torso and extend arms fully over opposite shoulder. Return dumbbell toward the floor without releasing it. Complete set and repeat for the right side.

7) In & Out
Sit on floor with hands at sides, knees bent with feet on floor. Raise feet off the ground and bring knees toward the chest. Straighten legs and extend torso back slightly, keeping chest up. Bring knees back toward chest. Repeat.

Side Plank
Lie on your right side. Prop torso up on elbow and bend knees slightly. Contract obliques, push down on the side of the right foot. Raise up into side plank position. Hold for 20 to 30 seconds. Repeat for the left side.

9) Slow Scissors
Lie face-up. Extend one leg toward ceiling and the other leg off the floor a few inches. Keeping feet flexed, hold each leg in position for about 3 seconds. Switch legs.

Circuit Workout
(30 to 35 minutes)

Warm-Up with 10 minutes of easy Cardio

• Rear Lunge — Regular lunge but stepping backward. Repeat 10 to 15 times per leg.
• Triceps Dip — Repeat 15 to 20 times.
• Mountain Climbers — Start in full plank position, bring right knee to chest, keep left leg extended back. Quickly switch feet back and forth as if running. Hold for 20 to 30 seconds.
• Superman — Repeat 15 to 20 times.
• 3 to 5 minutes cardio at a fast pace.
• Squat Jump — Start in squat position. Spring up quickly, landing on balls of feet. Resume squat position. Repeat 10 to 15 times.
• Push-Up — Repeat 15 to 20 times.
• Reverse Plank — Sit on floor with hands beside hips and fingers facing forward. With legs straight out, lift hips toward ceiling, forming a plank. Heels of feet and hands are on the floor. Hold for 20 to 30 seconds.
• Side V-Up — Repeat 10 to 15 times on each side.
• 3 to 5 minutes cardio at a fast pace.
• Forward Lunge — Step forward into lunge, then step back by pushing off with the heel. Repeat 10 to 15 times.
• Push-Up — Repeat 15 to 20 times.
• Quick Feet — Stand with knees and elbows slightly bent. Run in place quickly, staying low. Hold for 20 to 30 seconds.
• Plank — Lie face-down. Come up on elbows with legs extended straight out and feet together. Contract abdominals, come into plank position. Hold for 20 to 30 seconds.
Cool-Down with 10 minutes of easy cardio.

Cardiovascular Workout Options

Walking (steady state) — Walk at a brisk pace for at least 20 minutes. Those in good physical shape may need to do more.

Walk/Jog (interval training) — Interval workouts combine periods of low- to moderate-intensity training with bursts of high-intensity training. Warm up for 5 minutes with a walk, and then jog or sprint for 60 seconds before returning to a slow walk for 60 to 90 seconds. Do this for 20 minutes, alternating between walking and jogging. Cool down for 3 to 5 minutes.