We started working out with our trainer on Monday, January 21. Our trainer gave us some great advice. First, we are capable of change. Second, if there are health concerns, all exercises are adaptable. Third, if there are health concerns (my back fusion, for example) and the exercise hurts in a painful way, stop immediately. Don't injure yourself. You can work through soreness. Injuries will make this journey hard.
The exercises are fairly simple and can be looked up online if you have questions. Remember, they can be adapted to fit your needs. She has given us to exercise routines to start off with. We do legs, abs, arms, and cardio with each workout. Alternate routines each day you work out.
Workout 1: You can google any of these exercises if you don't know what they are.
Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds
Ball squats: 10
Leg raises: 10 each side
Calf raises: 10 each side
Arms: Do all 3 exercises then repeat for 3 rounds. Use free weights. You should be feeling the burn by the end of the reps.
Bicep curls: 10
Front-side raises: 10
Shoulder press: 10
Abs: Do all 3 exercises then repeat for 3 rounds
Basic crunch: 15
Ankle reachers: 16 (8 each side)
Russian twists: 16 (8 each side)
Cardio: Treadmill workout 28 minutes
2 minutes - 0 incline - 2.0 speed - warm up
10 minutes - 7 incline - 2.5 speed
8 minutes - 5 incline - 3.0 speed
6 minutes - 3 incline - 3.5 speed
2 minutes - 0 incline - 2.0 speed - cool down
Work out 2: You can google any of these exercises if you don't know what they are
Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds. You can add a resistance band to make it harder.
Donkey kicks: 10 each side
Leg raises: 10 each side
Side squats: 10 each side
Arms: Do all 3 exercises then repeat for 3 rounds.
Bent over row: 10 each side
Arm circles: 30 seconds
Hammer curl: 10
Abs: Do all 3 exercises then repeat for 3 rounds
Bicycle crunches: 16 (8 each side)
Oblique crunches: 10 each side
Flutter kicks: 16 (8 each side)
Cardio: Elliptical workout 34 minutes
2 minutes - 0 resistance - warm up
5 minutes - 8 resistance
5 minutes - 4 resistance
5 minutes - 8 resistance
5 minutes - 4 resistance
5 minutes - 8 resistance
5 minutes - 4 resistance
2 minutes - 0 resistance - cool down
If you feel you aren't getting enough burn in the strength training, increase your weight amount. Start with a lower weight so you don't hurt yourself and increase it as you go. To get a better workout with cardio, you can increase your speed. If you haven't been to the gym in a while, you will be sore. remember to stretch and work through the soreness. It gets better!
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