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REversing the Negative cardiovascular Effects of Weight

Exercise Type of Primary Instructions Modifications Special Safety Time Exercise Muscles Tips Stamp Jumping Jacks Aerobic Full Body Start standing and jump with Easier: Step out the N/A 0:59 Warm-Up your legs out and straight arms motions, right leg first, together then jump your legs left leg next, right arm, together and throw your arms then left arm, and out beside you repeat. Harder: Pick up the pace High Knees Aerobic Lower Body / Start standing, while staying in Easier: Slow down the N/A 1:07 Warm-Up Core place, jump up your right knee pace, do not jump as high as possible then Harder: Pick up the alternate with jumping your left pace, Jump high when knee as high as possible bringing knees up Butt Kicks Aerobic Full Body Start standing, while staying in Easier: Slow down pace, N/A 1:14 Warm-Up place, kick your right leg up step it out always behind you so that you hit your having opposite foot on butt then kick the leg up so that ground (marching). you hit your butt, alternate and Harder: Run in place repeat while kicking your bottom each time with your heels Side Lunges Aerobic Full Body Start standing, step out with Easier: Reach your hand Do not Bounce 1:23 Warm-Up your right foot to your right up to the ceiling instead when you side and rest your right elbow of all the way to the reach! just above your right knee. Your other side left arm should reach out above Harder: Pick up the your head with your fingers pace pointing to the right side of you. Alternate sides.

Windmills Aerobic Upper Body Rotate your arms in large circles Easier: Slow down pace N/A 1:41 Warm-Up keeping them straightened. Harder: pick up pace Remember to rotate them in both directions Standing Toe Aerobic Full Body Stand with feet hip-width apart Easier: Reach down to N/A 1:49 Touches Warm-Up with a slight bend in the knees. your mid-calf Your arms are out to your sides, Harder: Reach all the making a T-shape. way to your toes Keeping the slight bend in your knees, bend at the hips to tap your opposite toe. And then bend back up to make a T- shape with your arms. Alternate sides as you go.

Additional Aerobic Warm-Up exercises not found in video:

Grapevine/Karaoke Aerobic Lower Body Start standing, step out Easier: Slow down pace N/A Warm-Up with right leg, step over or do side steps instead with left leg, step out with Harder: pick up pace right leg, step under with left leg. Alternate legs.

Marching Aerobic Lower Body / Start standing, raise up Easier: Do half marches N/A Warm-Up Core knees while moving your so that your knees do not arms back and forth. fully come up. Harder: Add in a kick, pick up pace Straight Leg Kicks Aerobic Lower Body Start standing, extend Easier: Bend your knees Do not pull your leg Warm-Up your right leg up until it is and do a knee to elbow further than it can go! perpendicular to your touch body and reach with your

opposite arm to touch Harder: Pick up the pace, your toe. Alternate legs. raise your leg higher

Side Steps Aerobic Lower Legs Start standing, step out Easier: Tap with your toe N/A Warm-Up with right leg and step instead of stepping together with left leg, step Harder: get in a squat out with left leg and step position together with right leg. Alternate.

Cardiorespiratory Conditioning

Mountain Cardiorespiratory Core / Lower Body Start with your Easier: Instead of N/A 2:18 Climbers conditioning two palms flat jumping, walk on the ground, our your legs use your core Harder: pick up to alternate pace and jump your legs one when alternating bent and one straight behind you. Ski Jumps Cardiorespiratory Core / Lower Body Start standing, Easier: shorten Make sure the 2:39 conditioning Bring your the distance surface you are arms up in fists when you jump jumping on is not in front of your laterally OR step slippery! chest. Jump it out! laterally Harder: Pick up keeping both the pace, Bring feet together your knees up past an when jumping imaginary line. Keep jumping

beside the line right to left. Burpees Cardiorespiratory Full Body Start standing, Easier: Step it out N/A 3:00 conditioning get down on and do not jump the ground Harder: Add in a with right push up when palm, left you are on the palm, right ground foot, left foot (in a push up position), jump your feet up towards your hands, jump up, repeat. Stair taps Cardiorespiratory Core / Lower Body Find some Easier: Slow N/A 3:30 conditioning steps, place down pace, use a the right foot small step up and then Harder: pick up the left foot. pace, skip a step Place the right in between or foot back and add in high knees then the left foot back. Repeat.

Additional Cardiorespiratory exercises not found in the video:

Jump Squats Cardiorespiratory Full Body Start standing and get Easier: slow Make sure your knee does NOT conditioning into a squat position. down the pace, go over your toe when From that position when making squatting! Do not squat lower explode up and jump the star only than your knees. into the air with hand jump slightly out and legs out looking Harder: pick up lie a star. the pace Side Walk Squats Cardiorespiratory Core / Lower Start standing, get into a Easier: Rise up Make sure your knee does NOT conditioning Body squat position and with a bit higher so go over your toe when your right leg step out to you’re only squatting! Do not squat lower your right side 5 steps slightly in a than your knees. then with your left leg squat position step out to your left 5 Harder: squat steps down lower Grapevine to Cardiorespiratory Core / Lower Walk side to side doing Easier: go slow, Make sure your knee does NOT Curtsy Lunge conditioning Body the grapevine and at only lunge go over your toe when each end do a curtsey down slightly squatting! Do not squat lower lunge. On the right side: Harder: Get low than your knees. put your left foot behind in your lunge, your right foot slightly add some out to your right side weights and bend your knees to do a lunge. Side to Side Cardiorespiratory Full Body Jog laterally side to side Easier: step it Make sure your knee does NOT Touches conditioning with your feet then on out, go slower go over your toe! the right side reach your Harder: Add in left across your body a lateral lunge and reach out to the on each side floor to tap it.

Strength Training Exercises

Forward/Lateral Strength Upper Body Start standing, bring Easier: use a N/A 3:57 Arm Raises Conditioning your arms up to 90 light weight degrees in front of you Harder: use a and back down, then heavier weight bring arms to 90 degrees beside you to make a T then back down. Circle Arm Raises Strength Upper Body Start standing, raise Easier: Make N/A 4:15 Conditioning your arms so that they wide slow are straight out circles making a T. Move your Harder: Make arms forward and back small fast so that you are making circles a circle motion. Biceps Curl Strength Upper Body Start standing, extend Easier: use no Do not swing 4:35 Conditioning your arms in front and weights your upper close to your body and Harder: Add body. Only your bend at the elbow to cans for heavier lower arm bring your fist toward weights should be your shoulder. moving! Triceps Extension Strength Upper body Lying on your back Easier: use no N/A 5:00 Conditioning with your knees bent weight and feet flat on the Harder: add ground. Bring your cans for arms up with your heavier weight elbows pointing forward and your arms close to your head. Keeping your upper arms still lower your forearms behind your

head and then straight up.

I’s, Y’s, T’s Strength Upper body Start standing, bring Easier: use no N/A 5:34 Conditioning your arms in front of weight your and above your Harder: add head to make an “I” cans for shape and back down. heavier weight Bring your arms up to make a “Y’ shape and back down. Bring your arms out to your side to make a “T” shape and back down. Wall Push Up Strength Upper body Start standing with Easier: go down Brace your core 6:09 Conditioning your hands shoulder halfway to protect your width apart on a wall, Harder: use an back and pack bend at your elbows to elevated your elbows lower your upper body surface such as close to your towards the wall and couch. body. make a straight line To make even towards your body. harder, complete push up on floor either on your knees or toes Floor Pushup Strength Deltoids, triceps, Lie face down with Easier: Do For more chest: 6:33 Conditioning pectoralis major your palms at shoulder pushups on move your arms level and fingers facing your knees further away, for forward. Push yourself Harder: Adjust more arms bring up on your palms and your hands your palms toes and then lower closer together closer together your body back down, or insert a clap repeat.

in between pushups. Superman / Prone Strength Hamstrings, glutes, Lie face down and Easier: Only N/A 6:44 Swimmers Conditioning erector spinae bring your arms raise up your extended out in front arms of you. Extend your Harder: Hold legs out behind you. for an extended Raise up your arms time and your legs so that only your core is touching the ground. Hold for 30 seconds and repeat. Prone Swimmers: In the superman position alternate flapping up your arms and legs as if you are swimming Plank (Beginner, Strength Core, quads, Start on the floor with Easier: Plank on Keep your back 7:05 Intermediate, Conditioning deltoids your forearms on the your palms straight, do not Difficult) ground shoulder width instead of your let your core fall apart and knees on the forearms down toward ground with your feet the ground raised. Hold this Harder: Plank position while keeping on your toes your back straight. and forearms.

Heel Taps Strength Oblique Abdominis Lie on your back with Easier: put your Keep your neck 7:54 Conditioning (core) your feet flat on the feet closer to in line with your ground and knees bent your butt spine and heels a foot away Harder: push from your butt, bend your feet at your side to tap further from your left palm to your your butt and

left heel and your right make sure your palm to your right upper body is heel. as high as possible when you reach Side crunches Strength Oblique Abdominis Lie on your back and Easier: Slow N/A 8:07 Conditioning (core) place one leg across down the pace your body so your Harder: Hold lower leg rests just crunches longer above your knee. Put and pulsate your hands behind your head or across your chest and lift with your core reaching your elbows towards your apposite knee. Alternate sides! Wall Squat Strength Quads, Hamstrings, Stand with feet apart Easier: Slow Do not let your 8:33 Conditioning Glutes and a foot away from down the pace knees move the wall. Keeping your Harder: Hold beyond your back against the wall squat for toes! and lower down extended time bending at the knees then return to standing. Regular Squats Strength Quads, Hamstrings, Place your feet a little Easier: Do half Make sure your 8:47 Conditioning Glutes bit more than shoulder squats or squat knee does NOT width apart, keeping over a chair. go over your toe you back straight and Squat down and when squatting! chest up, bend at the tap the chair Do not squat knees like you are with your butt lower than your sitting down on a then stand up knees. chair. Keep the weight Harder: Turn in your heels. Stop them into Jump

when you are just Squats or do a about parallel to the single leg squat. ground, do not go You can add further than a 90 weight too. degree angle in your knee. Lunges Strength Quads, Hamstrings, Step your right leg in Easier: Do half Do not let your 9:04 Conditioning Glutes front of you and or mini lunge knee go past slightly Lower trunk Harder: Do a your ankle when down so that your left deeper lunge or lunging! Keep knee almost touches add weight your upper body the ground. Alternate still. legs and repeat. Glute Bridge Strength Glutes, Hamstrings Lie on your back with Easier: Go up Do not 9:52 Conditioning your feet flat on the halfway hyperextend ground. Lift your hips Harder: Do one your pelvis off the ground and leg glut bridges hold your torso up in with one leg the air making a extended in straight line from your front of you knees to your shoulders. Hold the position and repeat. Single Leg Bridge Strength Quads, Core Sit on the ground with Easier: After N/A 10:04 Conditioning your right leg straight each rep rest out in front of you and your heel on your left knee bent in the ground front of you. Lean back before starting slightly resting your the next rep. weight on your palms Harder: Keep on the ground. Raise your leg in the your extended leg up, air the whole lower down just time before it touches the

ground, then move it to the ride side, then back to the beginning, repeat and alternate legs. Clamshells Strength Abductors, Lie on your right side N/A N/A 10:18 Conditioning adductors and bend our knees together so that they are touching. Bring your top leg up while keeping your bottom leg on the grounds. Open and close your legs. Alternate sides. Fire Hydrants Strength Abductors, Get on your hands and Easier: Let your Keep back 10:35 (Left, Right) Conditioning Adductors knees on the floor. knee touch the straight, do not Raise your right knee ground, do not arch back! to your right side as raise it as high. high as it will go Harder: Do not keeping it bent, place let your knee your knee back down touch the to the floor, repeat ground, keep and alternate sides. repeating Donkey Kicks Strength Glutes, Hamstrings Get on your hands and Easier: Let your Keep back 10:35 (Fwd, Bkwd) Conditioning knees on the floor. knee touch the straight, do not Raise your right leg up ground, do not arch back! keeping it bent, push raise it as high. your leg up as high as Harder: Do not you can go keeping it let your knee bent, bring your knee touch the into your chest, place ground, keep your knee back down repeating to the floor, repeat and alternate sides.

Additional Strength exercises not found in video:

Deadlift Strength Hamstrings, Stand with your feet a little more than Easier: Do not Do not curve your Conditioning Quads, Glutes, shoulder width apart. Bend your knees pick up anything, back! Keep your Trapezius, core and pick up an object with your hands. just do the neck in line with Keep your back straight and head motion your spine and looking in front of you. Harder: Use a look ahead. heavy object Single Leg deadlift Strength Hamstrings, Stand with a small 6 inch gap between Easier: Do not Do not curve your Conditioning Quads, Glutes, your feet. Keep your right leg pick up anything, back! Keep your core, latissimus extended and bring your left back leg just do the neck in line with dorsi, trapezius backwards while your upper body motion your spine and leans forward. You can extend your Harder: Hold a look ahead. arms in front of you or bring them heavy object with down pointing to the ground. your hands above the ground Hamstring Falls Strength Hamstrings Kneel on the floor and find something Easier: Fall N/A Conditioning to secure your shins to the ground. forward more You can have someone hold your quickly calves down or find a bed or couch to Harder: Slowly fall lock your legs under. Without bending forward at the hips, slowly lower the rest of your body to the floor in a controlled manner. Get up and repeat. Plie Squats / Sumo Strength Adductors, Stand with your legs further than hip Easier: Keep feet Do not lock your Squats Conditioning Quads, glutes, width apart and your toes pointed out on the ground, do knees when you gastrocnemius at a 45 degree angle away from you. half squats come up Lower down into the squat. Harder: Jump in the air, or do squats up on your toes. Seated oblique heel Strength Adductors, Core Sit on the floor with your right leg Easier: Just focus N/A to toe raise Conditioning extended and your left knee bent with on the legs and your foot on the floor. Lower your

upper body slightly and you’re your do not include palms on the ground. Raise your right the arms leg up in a diagonal line and bring your Harder: add in left arm extended in front and across arms you to tap your foot with your left hand. Squeeze Ball Strength Adductors Get some type of ball or towel rolled Easier: use a N/A Conditioning up and put between your thighs. Use smaller object your inner thigh muscles to squeeze Harder: use a the object as tight as you can and hold larger object for 3 seconds. Repeat. Lying on Side Strength Adductors Lateral: Lying on your right side lift Easier: rest in N/A Medial/ Lateral leg Conditioning your left leg up and hold for 2 seconds between reps raises and repeat. Alternate sides. Harder: pulsate Medial: Lying on your right side bring and hold the up your left leg in front of you, bend your position. knee and place your foot on the ground. Raise your right leg up, hold for 2 seconds and repeat. Alternate legs.

Curtsy Lunge Strength Adductors, Put your left foot behind your right Easier: go slow, Make sure your Conditioning glutes, quads foot slightly out to your right side and only lunge down knee does NOT go bend your knees to do a lunge. slightly over your toe Harder: Get low when squatting! in your lunge, add Do not squat some weights lower than your knees. Tricep Dips Strength Triceps, Use a step and put both your palms on Easier: bring in Keep your fingers Conditioning trapezius, top of it with your fingers faced away your feet so that facing in front of deltoid, from your body. Your feet should be your knees are you pectoralis major straight out. Keeping your arms close bent, use a lower to your body, use them to lower your step

body just to the point of almost Harder: keep your touching the ground and rise up. legs completely straight with your heels touching the ground, use a higher step. Tricep Pushup Strength Triceps, deltoid, Lie face down with your palms at close Easier: Do N/A Conditioning pectoralis major together forming a triangle with your pushups on your index fingers and thumbs. Push knees yourself up on your palms and toes Harder: Insert a and then lower your body back down, clap in between repeat. pushups. Shoulder shrugs Strength trapezius Stand up straight and raise your Easier: use no N/A Conditioning shoulders up close to your ears. Keep weights your shoulders even. Drop them back Harder: Hold on down and repeat. to something heavy Calf raises Strength gastrocnemius Stand and raise yourself up on to your Easier: no weights Do not roll your Conditioning toes and back down. Repeat. Harder: Hold ankles laterally something heavy Pike Push Up Strength deltoids On all fours, put your body in a narrow Easier: go down You can use a Conditioning V shape. Bend your elbows to lower halfway bench to put your your head and shoulders down to the Harder: go down feet on ground and back up, repeat. all the way All Fours: Knee to Strength Core, quads, On all fours place your hands directly Easier: Rest in N/A elbow and extend Conditioning under your shoulders and your knees between reps directly under your hips. Bring your Harder: pick up right leg out extended behind you and the pace your left arm out extended in front of you. Bring your arm and knee in to your core and touch them. Bring them back out, alternate sides and repeat.

Cool Downs

Side-neck stretch Stretching Sternocleidomastoid, While seated, rest your right hand Hold only Hold for 30 Cool down levator scapulae, slightly behind your right shoulder. until tension, seconds scalenes With your left hand, gently pull your not pain! each side head to the left until you feel a stretch near your right shoulder blade along the side of your neck. Chest Stretch Stretching Pectoralis major Put your arms behind your back and Hold only Hold for 30 Cool down interweave your fingers together pull until tension, seconds away from you to stretch out your not pain! chest Shoulder Stretch Stretching Deltoid Bring one arm out and extended across Hold only Hold for 30 Cool down your chest Use your other arm to bend until tension, seconds your elbow and hold the elongated not pain! each side arm in position Arm Stretch Stretching Triceps Bend one arm over your head to grab Hold only Hold for 30 Cool down your other elbow. The arm that you until tension, seconds are holding your elbow with should be not pain! each side flat against your back. Arm Stretch Stretching curlps Hold your arm our elongated in front Hold only Hold for 30 Cool down of you with your palm facing up. Use until tension, seconds your other hand to bend your fingers not pain! towards to floor to open up your biceps. Cobra Stretch Stretching Rectus piabdominis Lie face down on the floor and bring Hold only Hold for 30 Cool down your upper body up in the air by until tension, seconds arching at your lower back. Place your not pain! hands by your side slightly in front of you with your palms on the ground. Keep your shoulders down. Child’s pose Stretching Latissimus Dorsi, Kneel on the ground, bring your upper Hold only Hold for 30 Cool down glutes body forward on the ground in front of until tension, seconds you with your arms extended out. not pain!

Bring your bottom down to touch your heels. Side Stretch Stretching Oblique abdominis Stand hip width apart and take one Hold only Hold for 30 Cool down arm in a crescent over your head, until tension, seconds slowly lean towards the side that your not pain! each side fingers are pointing. Quad Stretch Stretching Quadriceps Stand on one leg with your other leg Hold only Hold for 30 Cool down bent. Grab your foot with your hand until tension, seconds on the same side. Bring your foot not pain! each side towards your butt so that your heel touches your butt. Make sure your knee is pointing down to the ground. Hamstring Stretching Hamstrings Sitting down, extend one leg out in Hold only Hold for 30 Stretch Cool down front with your toes pointing up. Bend until tension, seconds over to reach for your big toe. not pain! each side Calf Stretch Stretching calves Use a wall to lean on with your Hold only Hold for 30 Cool down forearms. Place on leg bent in front until tension, seconds and one leg extended behind you with not pain! each side your heel on the ground. The further your legs are apart the more deep a stretch. Bottom Stretch Stretching Glutes Lying on the ground, bring one leg up, Hold only Hold for 30 (Figure Four) Cool down bend the knee with your toes point out until tension, seconds in front. Bring your other leg over top not pain! each side resting your ankle on your knee. Use your arms to bring in your legs by holding on to the leg with your toes pointed out in front. Hip Flexor Stretch Stretching Adductors, rectus Get in a lunge position with your back Hold only Hold for 30 Cool down femoris, gracillus, knee, shin, and toes on the ground. until tension, seconds Sartorius, pectineus, Lean into your front leg and extend not pain! each side tensor fasciae latae, your back thigh so you feel a stretch in iliopsoas, glut your anterior pelvis. medius

Side Wall Lean Stretching abductors Position your side facing the wall and Hold only Hold for 30 Stretch Cool down place one palm on the wall. Place your until tension, seconds other hand on your hip. Lean into the not pain! each side wall so that you bend at the waist. Keep hips and shoulders facing forward Straight Leg Cross Stretching Abductors, glutes, Lie on you back with one leg extended Hold only Hold for 30 Cool down oblique abdominis in front with your toes facing up. Use until tension, seconds your other extended leg to bring it not pain! each side across and slightly bend into it at your waist. Your arms should be extended out to your sides with your palms touching the ground. Butterfly Stretch Stretching adductors Sit with your back straight and bend Hold only Hold for 30 Cool down your knees so that the bottom of your until tension, seconds feet touch each other. Lean forward not pain! for a deeper stretch. Do NOT bounce your legs!! Core Stretch Stretching Rectus abdominis Bring your extended arms above your Hold only Hold for 30 Cool down head and interlace your fingers until tension, seconds together. Push your arms up to the not pain! sky. Cat / Cow Stretch Stretching Rectus Abdominis, Get on all fours with your arms Hold only Hold each (core and back) Cool down oblique abdominis, extended, palms flat on the ground until tension, for a long Erector Spinae, under your shoulders. Curve your back not pain! breath, Latissimus Dorsi, up toward the sky like a cat, then arch Exhale on repeat a trapezius your back and bring your upper body going to cat, few times up towards the sky with your head inhale on facing forward. going to cow

*** As a general rule you want to start out at a slower pace and increase the intensity as you go. There are many things you can do to increase intensity: speed up aerobic exercises or slow down strength exercises, increase reps, increase sets, get down lower into the motion, jump (turn it into a plyo exercise), or add weights. To make things easier you can: slow down aerobic exercises, step out the motions, decrease sets, decrease reps, do not fully bend down into the motions.***

1 hour home workouts: Pick and choose!

10 min Active Warm Up: Choose 4-5 exercises to include in your warm up. Repeat 3 times.

45 min ST Full Body Conditioning Phase: Chose an exercise for each major muscle group: 1 for shoulders, 1 for chest, 1 for biceps, 1 for triceps, 1 for core, 1 for back, 1 for glutes, 1 for hamstrings, 1 for quads, 1 for calfs (10 exercises repeat 1 time)

45 min ST Upper Body Conditioning Phase: Choose 2 shoulder, 2 arms (1 biceps + 1 triceps), 2 chest, 2 core, 2 back (10 exercises, repeat 1 time)

45 min ST Lower Body Conditioning Phase: 2 hamstring, 2 quads, 2 calf, 2 glutes, 1 adductor, 1 abductor (10 exercises, repeat 1 time)

45 min Cardio Conditioning Phase: 10 aerobic exercises (repeat 1 time)

45 min Cardio and Upper Body: 4 aerobic exercises, 1 biceps, 1 triceps, 1 shoulder, 1 core, 1 back, 1 chest (10 exercises, repeat 1 time)

45 min Cardio and Lower Body: 4 aerobic exercises, 1 hamstring, 1 quad, 1 calf, 1 glutes, 1 abductor, 1 adductor (10 exercises, repeat 1 time)

5 min Cool Down Stretching: Stretch out 10 muscles that you used! Hold each for 30 seconds or stretch out 5 muscles and repeat 1 time