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 – 3-4 times per week for 6-8 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 15 minutes or Walk Briskly for 40 minutes at the approximate rate of 3 to 4 miles per hour.
(click the underlined exercise to view)
CHEST:
Modified Push-Ups– Perform 12-15 repetitions for
2-3 sets.
Chest Press – Perform 10-12 reps for 2-3 sets with a light weight of 5-10 pounds.
Chest Fly - Perform 10-12 reps for 2-3 sets with a light weight of 5-10 pounds.
ARMS:
Standing Bicep Curls – Perform 10-12 reps for
2-3 sets with a light weight of 5-10 pounds.
Standing Preacher Curls - Perform 10-12 reps for 2-3 sets with a light weight of 5-10 pounds.
Standing Alternate Curls - Perform 10-12 reps for 2-3 sets with a light weight of 5-10 pounds.
Standing Tricep Extensions – Perform 10-12 reps for 2-3 sets with a light weight of 5-10 pounds.
Modified Dips - Perform 10-12 reps for 2-3 sets. You may decrease the reps if desired.
LEGS:
45-Degree Squat – Perform 15 to 20 reps for
2-3 sets with No weights.
Parallel Squat - Perform 10-12 reps for 2-3 sets with No weights.
Side Leg Raise - Perform 12-15 reps each leg for 2-3 sets. You may decrease the reps if desired.
Inner Leg Press - Perform 12-15 reps each leg for 2-3 sets. You may decrease the reps if desired.
Calf Raise - Perform 12-15 reps for 2-3 sets. You may decrease the reps if desired.
SHOULDERS:
Seated Shoulder Press - Perform 12-15 reps for 2-3
sets with light weights. Use 8-12 pounds.
Seated Side Lateral Raises - Perform 10-12 reps for 2-3 sets. Use 5-8 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.
Bent Over Row - Perform 10-12 reps for 2-3 sets. Use 5-10 pounds.
ABS:
Knee Raises – Perform 10-15 repetitions and
move to the next exercise.
Alternate Crunch - Perform 10-15 repetitions and move to the next exercise.
Bent Knee Crunch - Perform 10-15 repetitions and move to the next exercise.
Regular Crunch - Perform 10-15 repetitions and move to the next exercise.
Hip Lifts - Perform 10-15 repetitions and move to the next exercise.
Elbow to Knee Alt. Crunch - Perform 10-15 repetitions and move to the next exercise.
Straight Leg Crunch - Perform 10-15 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