Warning: Please consult a physician before partaking
in any exercise routine and observe all of the notations and directions given.
ALL WEIGHTS ARE FOR SUGGESTED CONSIDERATION AND MAY BE ALTERED AT YOUR
OWN DISCRETION.
Suggested Training Time – 2-3 times per week for 4 weeks.
( always skip one day in between training sessions)
STRETCH:
1: Rotate the arms in circles with a controlled clock- wise motion for 7 repetitions
and reverse the motion for 7 repetitions.
2: Stand straight with the feet together and place your hands on your legs
and slowly rotate the knees in circles both clock-wise and counter clock-wise.
3: Hold all exercises below with a light pressure for 7 to 12 seconds.
Hamstring/Lower Back Stretches
CARDIO: March in place, performing light steps while pumping the arms briskly. Perform this exercise for a minimum of 12 minutes or Walk Briskly for 30 minutes at the approximate rate of 3 to 4 miles per hour.
(click the underlined exercise to view)
CHEST:
Modified Push-Ups– Perform 7 to 12 repetitions
for 2-3 sets.
Chest Press – Perform 12 to 15 reps for 2-3 sets with a light weight of 3, 5, or 8 pounds.
ARMS:
Standing Bicep Curls – Perform 12 to 15 reps
for 2-3 sets with a light weight of 3,5, or 8 pounds.
Standing Tricep Extensions – Perform 12 to 15 reps for 2-3 sets with a light weight of 3, 5, or 8 pounds.
LEGS:
45-Degree Squat – Perform 12 to 15 reps for
2-3 sets with No weights.
SHOULDERS:
Seated Shoulder Press - Perform 12 to 15 reps for
2-3 sets with light weights. Use 3, 5, or 8 pounds.
BACK:
Standing Single Arm Row – Perform 12-15 reps
each arm for 2-3 sets. Performance of the exercise with each arm equals a
complete set. Use a light weight of 5 or 8 pounds.
ABS:
Knee Raises – Perform 7 to 12 repetitions
and move to the next exercise.
Alternate Crunch - Perform 7 to 12 repetitions and move to the next exercise.
Bent Knee Crunch - Perform 7 to 12 repetitions and move to the next exercise.
Regular Crunch - Perform 7 to 12 repetitions and move to the next exercise.
STRETCH:
Hold all exercises below with a light pressure for 7 to 12 seconds.
Hamstring/Lower Back Stretches