This plan is for those of you who are new to an exercise program or those returning to structured exercise. The goal is for you to chose one option each day, alternating between a cardio workout one day and a strength exercise the next. Take one day off per week to rest. So, for example, you may choose to do a cardio exercise on Monday, Wednesday and Friday, and a strength move on Tuesday, Thursday and Saturday, resting on Sunday. In this beginning phase, do not do two cardio days in a row.
1. 10 minutes of walking at a brisk pace or jogging. Treadmill or outside. We are just getting started, so walk or jog at a comfortable pace. You should be able to carry on a conversation without difficulty.
2. 10 minutes of biking. Stationary bike or outside. We are just getting started, so bike at a comfortable pace. You should be able to carry on a conversation without difficulty.
3. 10 minutes of swimming. Breaststroke or Freestyle. Low intensity.
4. 3-5 times walking up and down a set of stairs.
5. 30 seconds of jumping jacks. Do 2-3 sets.
1. One set of pushups [as many as you can do.] Strengthening chest, shoulders and triceps. If you would like, you can do them on your knees to start.
2. 15 squats. Feet wider than shoulder width apart, hands straight out in front of you for balance. Feet should we a little wider than shoulder width apart. Bend your knees to just over 90 degrees as if you were sitting down in a chair.
3. 15 biceps curls and 15 shoulder presses. Use light dumbbells (5 pounds) or two soup cans. One the bicep curls, keep your upper arms and elbows against your body and for the shoulder presses, start with your dumbbells or soup cans touching, over your head. Lower them down until your elbows are in line with your shoulders, then press them back up.
4. Wall Sit. Sit with your back against a wall, legs bent to just over 90 degrees. Hold for 10-60 seconds.
5. 20 crunches. Hands behind head, knees bent with feet on floor. Lift chin to the ceiling.
6. 30 seconds of bicycle crunches. On your back with your hands behind your head and your legs in the air. Alternate bringing your right elbow towards your left knee, then left elbow towards your right knee. Do 2 sets.
7. Plank. Prop yourself up on your forearms and toes, holding your body perfectly straight. Hold for 10-30 seconds. Do 1-2 sets.
8. Bird Dog. On all fours, extend right leg back and at the same time reach left arm forward. Hold for a one count, then switch arm and leg. Do 10 repetitions on each side.
9. Seal: Lie on your stomach with arms at your sides. Lift your upper body and legs off of floor, squeezing your lower back muscles for a one count, then lower back down. Do 1-2 sets of 10 repetitions.
"The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor."