Exercise Plan – 45 Minutes Monday: Lower Body Perform Each Exercise 12 Reps for 3 Rounds: 1
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Exercise Plan – 45 minutes Monday: Lower Body Perform each exercise 12 reps for 3 rounds: 1. Jumping or Standing Jacks – Move arms over head to increase heart rate continuously for 30 seconds 2. Squat Jumps or Squat Reach – Squat down like sitting in a chair, reach or jump up 3. Side Shuffles – Shuffle side to side, 5 feet 4. Standing Twist – Hold 1 gallon of water to your chest, twist at the waist Perform each exercise 12 reps for 3 rounds: 1. High Knees – Either at a fast or slow pace, bring knees up to hip level continuously for 30 seconds 2. Reverse Lunges – Hold 2 cans for extra weight, step back until knees are at 90 degrees, then switch sides 3. Squat and Press – Hold 2 cans for extra weight, squat down like sitting in a chair, press up overhead 4. Sit Ups or Seated Sit Ups – Sit on floor or chair, lean back, then sit up again ~~~ Tuesday: Upper body Perform each exercise for 12 reps for 3 rounds: 1. Boxing Punches – Holding 2 cans, punch left right left right continuously for 30 seconds 2. Seated Overhead Press – Hold 2 cans, sit in a chair and press cans up overhead 3. Reverse Fly – Hold 2 cans, sit in chair, bend at 45 degrees at the waist, straight arms and raise arm to the side, squeezing shoulder blades together 4. Chair Plank – Rest on forearms on a couch, tighten core and hold for 30 seconds Perform each exercise for 12 reps for 3 rounds: 1. Front/Lateral Raise – Hold 2 cans, sit or stand straight, raise straight arm to front and side (alternate) 2. Romanian Deadlift to Row – Hold 2 cans; with chest up and shoulders back, bend at waist, tuck elbows in and row towards your body 3. Chair Dips – Set chair against wall, with elbows pointed backwards, raise and lower yourself from chair 4. Leg Lowers – Lay on floor with knees bent, press your back to ground, alternate lowering legs ~~~ Wednesday: Cardio Perform each exercise continuously 30 seconds for 4 rounds: 1. Jumping or Standing Jacks – Move arms over head to increase heart rate continuously 2. Side to Side Shuffles – Shuffle side to side, 5 feet 3. Boxing Punches – Holding 2 cans, punch left right left right continuously 4. Chair Mountain Climbers – Rest forearms on chair, tighten core and bring knees to chest Perform each exercise continuously 30 seconds for 4 rounds: 1. High Knees – Either at a fast or slow pace, bring knees up to hip level 2. Squat Jumps or Squat Reach – Squat down like sitting in a chair, reach or jump up 3. Squat and Press – Hold 2 cans for extra weight, squat down like sitting in a chair, press up overhead 4. Side Plank on Chair – Facing sideways, rest forearms on a couch, tighten core and hold Thursday: Lower Body Perform each exercise for 12 reps for 3 rounds: 1. Bodyweight Squats – Squat down like sitting in a chair 2. Step Up – Find a step 6-12” high, step up and down continuously, alternating legs 3. Chair Hip Bridges – Push chair against a wall, lay on the floor with feet on chair, tighten core and raise and lower hips 4. Alphabet Leg Raises – Lay on floor with lower back pressed to ground, spell your name with your feet Perform each exercise for 12 reps for 3 rounds: 1. Romanian Deadlift to Row – Hold 2 cans; with chest up and shoulders back, bend at waist, tuck elbows in and row towards your body 2. Side Lunge – Step out to the side, keep chest up and bend leading knee, alternate sides 3. Reverse Lunges – Hold 2 cans for extra weight, step back until knees are at 90 degrees, then switch sides 4. Sit Ups or Seated Sit Ups – Sit on floor or chair, lean back, then sit up again ~~~ Friday: Upper Body Perform each exercise for 12 reps for 3 rounds: 1. Squat and Press – Hold 1 gallon of water at chest level, squat down like sitting in a chair, press up overhead 2. Bentover Row to Tricep Extension – Hold 2 cans, bend at hip 45 degrees, keep chest out and elbows tucked in; row and extend arms 3. Bent Knee Floor Bench Press – Hold 2 cans at chest level, lay on back with knees bent, press upwards 4. Seated Knee to Chest – Sit in front chair of chair, lean back, bring knees to chest Perform each exercise for 12 reps for 3 rounds: 1. Boxing Punches – Holding 2 cans, punch left right left right continuously for 30 seconds 2. Chair Pushups – Place chair against wall, push up and down from chair 3. Bicep Curl to Press – Hold 2 cans, stand up straight, tuck in elbow, curl in and press up overhead 4. Chair Penguins – Sit in chair, reach down to touch feet on each side ~~~ Saturday: Cardio 1. Take a long walk or jog for 30 to 45 mins (aim for 3,000 to 5,000 steps) ~~~ Sunday: Rest and Stretch! .