Exercises: Complete two sets of each exercise and do the entire routine a minimum of three days per week. (Write it on the calendar!!)
Cool-down: This program will not go into detail on stretches. Please do not forget to stretch and cool-down for at least 5-10 minutes after each workout.
Cardio: Walk for 20 minutes without stopping a minimum of three different times during the week. Use a walking pace where it is easy and comfortable to hold a conversation (RPE 2-4). You may do this on the same days as your exercises or alternate days. (You may also ride a bike, elliptical, etc. for the allotted time. The key is to start the habit of moving for 20 minutes three days per week.)
Exercises: Progress by completing three sets of each exercise AND try to hit a higher number of repetitions than Week 1. Finish all three sets before moving on to the next exercise. Do the exercises a minimum of three days per week.
Cardio: Walk 20 minutes without stopping four different times during the week. Use a walking pace that is a little more brisk yet you’re still able to hold a conversation (RPE 3-5). (Or continue or alternate walking, biking, elliptical or swimming.)
Exercises: Begin doing the exercises as a circuit (back-to-back): complete a single set of each exercise and move to the next without resting. At the end of all 8 exercises, rest for 1-2 minutes and repeat the circuit again. Do this workout a minimum of three days per week.
Cardio: Walk 20 minutes without stopping four times during the week. Use a walking pace a little more brisk yet still able to hold a conversation (RPE 3-5). (Or continue to alternate, walking, biking, elliptical or swimming.)
Exercises: The goal is to do the entire circuit (all exercises) three times at least three days per week. Rest one to two minutes between circuits.
Cardio: Walk 20 minutes without stopping a minimum of four times during the week. Use a walking pace a little more brisk yet still able to hold a conversation. For fun, add a few 20-second jogs or 20-second bike sprints to the mix. Push RPE up to 6-7 and then back down to 3-5 every 5 minutes. (Or continue or alternate, walking, biking, elliptical or swimming.)
1. Opposite Arm/Opposite Leg Reach: on your hands and knees, extend your right arm forward and left leg back. Try to create a straight line from head to toe. Hold for 2 seconds. Switch sides and repeat. Do 15-30 repetitions (reps) per side.
2. Glute Bridge: lying on your back with hands by your sides, keeping knees bent, push hips toward the ceiling. Squeeze the glutes and return to the ground. (For advanced: do this exercise on stability ball.) Do 15-30 reps.
3. Front Plank: lying on stomach, push up into the top of a pushup with palms on the ground. Keep spine neutral and stomach tight. Hold position for 20-60 seconds.
4. Side Plank: starting from a front plank position, rotate onto one arm and hold the position with opposite arm extended (or lightly on floor for balance). To switch sides, return to front plank position and rotate weight onto opposite side. Hold the position for 15-30 seconds then switch sides.
5. Kneeling Single-leg Kickbacks: on hands and knees, kick one leg straight back and up toward the ceiling. Make sure to squeeze the glutes on each kick. Do 15-20 reps per leg.
6. Bodyweight Squats: from an upright position, keeping weight on your heels, bend the knees and squat as if you are about to sit in a chair. Return to stand. Do 15-30 reps.
7. Side Lunges: From a standing position, take a WIDE step to the right, bend the right knee with hips pushed back, then push off the heel and return feet together. Repeat with wide step to the left. Do 8-15 reps per side.
8. Lower-Ab crunches: lying on back, bend the knees and pull toward chest. The lower back should lift slightly. Return feet to ground and repeat. Do 20-30 reps.
NOTE: Except when told not to, rest 30-60 seconds between sets and before the next exercise.
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