Start with a warm up. About 30 seconds- 1 minute each warm up exercise. Or as long as you can. Only do up to 5 seconds of rest in between. Focus on the muscle groups you're working and always practice proper form and breathing.
Marching/High Knee
Jumping Jacks
Arm Circles
Swimming (Move arms like you're swimming)
Next move to core work. Try to do up to a minute if you can. Do 2 sets.
Superman (On stomach, arms out chest lifted, feet/legs also off ground. Support yourself with your core (abs)
Plank
Burpees (15-20 or as many as you can)
Push Ups (20 or as many as you can)
Lower body next. My favorite portion!
Glute Kickbacks (youtube and google both can lead to to some great how to's for these as with any other exercise posted) (20 each side. No rest in between left and right)
Squats (keep feet shoulder width apart, toes straight, chest up, shoulders back) (up to 50. Try for at least 20 if using no weights)
Walking lunges (30)
Wall Sit for as long as you can. Try for at least a minute.
If you have weights, you can use them in your lunges and squats to up the difficulty level.
Upper Body
Table or Chair Dips (Make sure its a stable surface)
Push Ups- Wide arms and closer together 20 each position
If you have weights, you can add a chest press, shoulder press and butterflyes. Pull Ups are also a favorite if you have a pull up bar.
Please, as always, make sure you're using proper form. Focus on the muscle group you're working and use proper breathing techniques. Only work to what your dr. says you're capable of. You can always message me in the Ask Me section if you have any questions. For other workouts, we have the cardio tab, your best body tab and my latest workout tabs all at the top of the page. Happy Lifting!!
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