Download Workout Program 2

Workout Program
for
XXXXX
Cardiovascular
Mondays, Wednesdays & Fridays 25-30 minutes of continuous
aerobic training. You pick the activity. Keep back safe first and
foremost. You will be able to increase the intensity level as you
improve your flexibility and core stability.
Stretching
A quick round of stretching pre-exercise to prepare for upcoming
training. Specifically targeting the upper back, neck, shoulders and
chest. Post Exercise is where you will want stretch thoroughly. This
is the time to elongate or increase flexibility in the muscles.
Core/Strength Training
You will be following a 3 day/week routine (Mondays, Wednesdays
and Fridays) for your strength exercises, however your core and
stretching can and should be done daily.
Strength Training - 2 to 3 sets of 12 to 15 repetitions per
exercise. ALWAYS USE SLOW AND CONTROLLED
MOVEMENTS AND MAINTAIN CORE STABILITY
Core Exercises – 2-3 sets or 15 to 20 repetitions per exercise
ALWAYS USE SLOW AND CONTROLLED MOVEMENTS AND
MAINTAIN CORE STABILITY
Stretching:
Neck – Forward Flexion
Lateral Flexion (R & L)
Angle Flexion (R & L)
**No Rotation (YET)
Upper Back – Hug
Kneeling “We’re Not Worthy”
Standing “We’re Not Worthy”
Lower Back – 2 Knees to Chest
1Knee to Chest (R & L)
Knee Drop
Chest – Bent Arm Wall
Straight Arm Wall
Shoulders – Arm Cross Hook
Over Under Grab
Hips/Glutes – Lunge
Side Lunge
Lying or Standing Figure 4 (Gluteus Major)
Lying Leg Cross (Gluteus Medius)
Quads – Same Foot Same Hand
Opposite Hand Opposite Foot
Hamstrings – Standing High Low
Seated Figure Four (foot straight, in & out)
Calves – Wall Lung (straight leg and bent knee)
Heel Drop (straight leg and bent knee)
Core Training
Seated Fit Ball (hands on hips head, overhead)
Two Feet down - hold 10 –20 sec
Alternate raising each foot - hold 10 –20 sec
Lying (on stomach)Fit Ball
Superman Arms - two feet down - hold 10 –20 sec
Opposite Arm & Leg - Alternate lifting up each leg and arm
hold 10 –20 sec
Low Back Extension – hold at top for a count
Lying (on back) Fit Ball
Reach & Roll
Crunches
Balance Disks (standing, hands on hips, head, overhead)
Two Feet - hold each position for 10 – 20 sec
Squats – 5 –10 in each position
Alternate One Foot - hold each position for 10 – 20 sec
Balance Game – need a partner
Strength Training (Monday, Wednesday & Friday)
Legs (alternate exercises) Use your body weight or small hand held
weights
Lunges
Squats
Side Lunges
Back (alternate exercises)
Db Row (use the fit ball)
Up-right Row
Chest (use fit ball) *do both exercises
Chest Press
Db Flys
Shoulders (use fit ball) *do any two exercises
Seated Overhead Shoulder Press (Db)
Seated Lateral Raise (Db)
Lying (stomach) Reverse Flys (Db)
Triceps (use fit ball) *alternate exercises
Seated Overhead Triceps Extension (Db)
Lying Triceps Extension (Db) aka “Skull Crushers”
Kickbacks (Db)
Biceps (use the balance disks) *alternate exercises
Curls (Db)
Hammer Curls (Db)
Reverse Curls (Db)