Weekly Workout Schedule
There are lots of options including walking, biking, elliptical trainer, running, and much more. You may even want to through in an High Intensity Interval workout once in an awhile. Use these choices to prevent boredom. Your goal here is to get your heart rate into your training zone. (see chart below)
Tuesday: Upper Body
•Front Arm Raise, Stand with feet shoulder width apart holding a dumbbell in each hand. Keep your elbows slightly bent and slowly raise your right arm in front of you until it is at shoulder height with palm facing the floor. Pause and lower. Repeat with your left arm. Do 10 repetitions (reps).
•Dumbbell Curls Stand with feet about shoulder width apart with a dumbbell in each hand. Let your hands hand down in front of your thighs, palms up. In a slow movement curl the dumbbells up to your shoulders. Take a breath and lower back to start. Do 10 repetitions (reps).
•Reverse Grip Row Stand facing the back of a chair. Hold the dumbbell in your right hand and grip the chair for support. Bend your knees slightly and bend forward at the waist to about 45-degree angle. Hold the right arm out in front of you with your palm down; you want this arm to be lower than the arm on the chairback. Bend you elbow and pull the dumbbell up toward your body until it touches your hip bone. Lower back to start. 10 reps
Repeat this entire circuit 2 times
Wednesday: Abs & Core
•The 2-Second Floor Crunch Lie on your back with knees bent feet touching the floor. Place your hands behind your head, with elbows out to the sides. Engage your abs and slowly lift only your head and shoulders off the floor. Hold for 2 seconds and lower. 20 reps
•Reverse Curl Lie on your back, knees bent, feet flat on the floor. Clasp your hands behind your head. Raise your legs keeping knees bent; thighs are perpendicular to your body. Slow and controlled raise your hips toward your rib cage so that your knees drop towards your forehead. Hold then return slowly to starting position. 20 reps
•In and Out Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head. Engage your abs and raise your hips toward your rib cage, your knees will come up toward your chest. At the same time, lift your head and shoulders. Hold for 1 second and lower shoulders and head back to floor. Drop your hips and extend your legs, keeping the knees slightly bent. Hold and then curl up again. 20 reps
•Alternating Twisting Crunch Lie on your back, knees bent, feet flat on the floor. Place your hands behind your head. Slowly lift your right shoulder up and cross your left elbow towards your right knee. Hold and slowly return to start. Repeat the motion going from right to left. One time to each side is a repetition. 20 reps
•Plank Pose Begin on your hands and knees, line your hands up under your shoulders and shoulder width apart. Line your knees up directly under your hips and hip width apart. Extend your right leg straight out behind you, toes touching the floor. Extend your left leg straight out behind you, toes touching the floor. Engage your core and lower your butt so that you are in a straight line. Your arms remain in the starting position; however now the muscles are engaged and help you hold the pose. Do not rest all your weight on your arms. Distribute your weight evenly, engage legs and butt muscles. Draw your navel towards your spine, engaging the core muscles. Don’t hold your breath, hold pose for 30 seconds.
Thursday: Lower Body
•Squat Toe Raise Stand with your feet a little more than shoulder width apart and your toes pointing out. You will need a dumbbell of 8-12 lbs. Hold the dumbbell with both hands straight down in front of the body. Bend your knees and lower your body into a squat. Once in the squat quickly raise your heels and come up onto the ball of your feet. Hold for one second and lower your heels. Return to starting position and do 15 reps
•Side to Side Lunges Stand with your feet shoulder width apart with toes pointed out. You will need to have a dumbbell in each hand, resting them at your hip. Take a big step to the right and bend your left knee until your thigh is parallel to the floor. Pause, return to start, and repeat on other side. Don’t stop to rest for fifteen reps
•Kick Backs If you have ankle weights you might want to wear them for this exercise. Stand to the left of a chair, your feet hip-width apart with toes forward. Place your left hand on the chair for balance. Lift your right knee up as though you are marching. Lower it and slowly swing the right leg behind you until it is fully extended. Do 15 reps on each leg.
•Calf Raises Standing with feet hip width apart come up onto your toes for calf raises. Do 20 raises with both legs, then 10 on each leg.
•Repeat this circuit this circuit 2 times
Do 30 minutes of cardio of your choice.
Rest on Saturday and Sunday.
Always check with a medical professional before starting any exercise routing. Be healthy, be happy.
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