WORKOUT PLANS:
At home workout: Separate each for different days
CARDIO: 3-4 times per week. 20 minutes of 1-2 minutes intervals of high intensity movement (think of how you breathe if you’re sprinting). Aka high knees, jumping jacks, running (sprinting), tuck jumps etc. If these moves are too advanced, modify and do on ground, (no jumping), but BEND YOUR KNEES AND STAY VERY VERY LOW. As long as you are breathless by the end of your 1-2 minutes, then mission accomplished. Rest for same amount of time as you worked. (Run up your stairs and down them twice, then rest)
Legs: Repeat ENTIRE workout as necessary to reach at least 30 minutes
Jog/jump rope/dance in place 5 minutes
Squats- stick butt straight back/out, don’t let knees go over toes, bend at knees
2 Count down (slow) and 2 up (do 8 of these), Singles (1 count up fast, 1 count down fast) (Do 8 of these)
Repeat series 4-8 times
Jumping heel clicks- separate feet shoulder width apart, jump into the air and bring your feet together, land with them separated. (Do 8 of these) Relax for 30 seconds shake out in between your sets. Repeat series 3-4 times
Lunges- Separate feet as wide as desired, (the further apart, the more challenging), BEND BACK KNEE TO FLOOR, do not let knee go over front toe, keep hands away from resting on your front knee. 2 Count down and up (8), Singles (8) Repeat EACH SIDE 3-4 times
Hail Mary’s- Lunge position, jump and switch which leg is in the front. If unable to jump, stay LOW and step quickly to switch between leading leg. 8 singles, (4 each side) 30 second shake out- Repeat series 3-4 times
Dead lift- keep knees mostly straight, BUT SOFT- NOT LOCKED OUT, Holding weights/ Dictionary etc., bend at the WAIST, (not knees), keep eyes looking forward at self. Should feel this in hamstrings and butt. 2 count down and up (8), singles (8)- Repeat series 3 times
15 Extreme (or normal) Jacks- bring arms up to diagonal while feet jump out to sides. Land with arms and legs together and down. You should look like an X in the air. 30 second shake out- Repeat series 3 times
Shoulders/Triceps: Repeat entire workout until reached at least 30 minutes
Advanced- Pike Push ups- Downward dog position, butt high in air, turn fingers in pointing toward each other, while on your toes, bend your elbows bringing your forehead to the ground (as many as possible).
Low Intensity- Arm extension pulses- Hold arms straight out to sides, turn palms to face forward, to 20 little pulses moving hands forward and back, change your hands to face upward, 20 pulses, face downward, 20 pulses, face BACKWARD, 20 pulses. Repeat ENTIRE series 3-4 times.
Arm circle jogs- arms straight out to sides, make little circles with arms forward and backward- 30 seconds in each direction, while jogging in place. Repeat 3-4 times
Chair dips until failure- Face away from chair, hands on edge of chair and at the elbows. The further AWAY your feet are from the chair the MORE CHALLENGING, the further DOWN you go in your dip the more challenging. For extra challenge, try lifting a leg while dipping. Repeat 3-4 times
Tricep kick back extensions- hold weight in each hand, bend forward, (45 degrees) at waist straight back!, Cock elbows up and back as high as possible, (resemble chicken arms except elbows pinned in toward back. Straighten arms, and bend at elbow. (Use soup can or weight) 12-15 each side- Repeat 3-4 times
Bucket pours- Hold each weight in hand like holding ice cream cone, arms straight out to side, lift hand up slightly, then turn over your ice cream cones to the floor. (Use soup can or weight) 12-15- Repeat 3-4 times
Overhead tricep extensions- Arms straight in the air above head, holding book or weight bend and extend arms behind the head. Try not to move your elbows forward and back, keep elbows pinned RIGHT NEXT TO YOUR HEAD. (Use book or weight) 12-15 times- repeat 3-4 times
Chest/Back: Repeat entire workout until reached at least 30 minutes
Plank from feet or knees, elbows or hands, 30 seconds. Add trunk twist for advanced- Repeat 3-4 times
Bed or sofa pushups, do as many as possible- repeat 3-4 times
Back flys- Sitting or standing, bend forward at waist (45 degrees), straight back, holding weight in hands just under or near if standing, your knees. Raise both arms, elbow slightly bent, upward. Should look like you are flapping your wings. Pinch shoulder blades together. (No weight or soup can or weights) 12-15- repeat 3-4 times.
Heavy pants (shopping bags or jugs of milk) 12-15- repeat 3-4 times, 1 foot in front of the other, bend at knees as you lower to the ground, keep head up looking forward, lift elbows back and up to the ceiling, pinch the pencil!, as you straighten your legs
Abs: To be added to the end of your workouts at least twice a week
Frog crunches- 15 Feet together, hands behind head, lift and lower legs and upper body to bring elbows to just inside the knee.
Rope Climbs- 15 each side Reach up and to the side as if climbing a rope, one hand following the other. Twist in your center.
Bicycles forward- 15 Start sitting, keeping hands back behind you for balance, pick up feet and peddle in the air forward as if bicycling.
Bicycles backward-15
GYM WORKOUTS:
CARDIO: 3-4 times per week. 20 minutes of 1-2 minutes intervals of high intensity movement (think of how you breathe if you’re sprinting). Aka high knees, jumping jacks, running (sprinting), tuck jumps etc. If these moves are too advanced, modify and do on ground, (no jumping), but BEND YOUR KNEES AND STAY VERY VERY LOW. As long as you are breathless by the end of your 1-2 minutes, then mission accomplished. Rest for same amount of time as you worked. Can be done on TREADMILL, STAIRS, ELIPTICAL ONLY IF YOU HAVE BAD KNEES, BIKE.
I WILL EMAIL YOU EXCEL SPREAD SHEETS INDIVIDUALLY IF YOU ARE USING A GYM!!! BE SURE TO EMAIL ME REQUESTING YOURS!! See attached 3 workouts in excel attachment. 1st is Biceps, shoulders and triceps, 2nd is chest and back, 3rd is legs. Fill in your MAXIMUM weight able to be lifted at least 8 TIMES, under the blank “weight” column. Reps indicate how many times you do the exercise. Sets indicate how many times you do the number of reps. Exp. Hammer curls- weight 15lbs, reps 12 each side, sets 2. Overall you will do this move 24 times on each side, or 2 sets of 12 reps on each side.
