Lets WORKOUT

Exercise Plan:

Monday:

(Mornings)

-       Stretch including all muscle groups 

-       Hold stretches for 10-15 seconds

-       Do a half hour swim, laps for 5 minutes.

-       Take a break when needed.

(Afternoons)

-       Stretch including all muscle groups.

-       Hold stretches for 10-15 seconds.

-       Run for half hour around your block.

Tuesday & Thursday:

·      Stretch including all muscle group.

·      Hold stretches for 10-15 seconds

·      Use treadmill for 5-10 minutes

Squats: Stand with your feet shoulder-width apart and with a slight bend in your knees. Make sure that your knees are stacked above your ankles and that they do not jut out over your toes during any of the exercise (this will protect your knees). Stick your butt out and lower your hips towards the ground, as if you are sitting in a chair behind you. When the back of your legs is parallel to the ground, shoot up through your heels, return to the start position and repeat.

-Complete 2 sets of 10 reps 

Lunges: Stand with your feet shoulder-width apart. Keep your back leg straight and bend your front leg to lunge. Return to starting position. Alternate with other leg. Leave muscles tight and repeat.

-Complete 2 sets of 10 reps

Hammer Curls: Get the appropriate weights. Stand up straight. Stand with your chest up and your shoulders back. Bend your knees slightly. Hold the weights by your hips, with your palms facing one another. Glue your arms to your sides and keep them there throughout the exercise. Lift your fist towards your chest and bring the weight to your shoulders. Lower to the start position and repeat.

-Complete 2 sets of 10 reps

Wednesday Friday & Sunday : 

·      Stretch including all muscle groups.

·       Hold your stretches from 10-15 seconds.

·      Use elliptical for 15-20 minutes

·      Abdominal crunches - Include some side twists for extra burn.

• Bench press/chest press machine - 8 to 10 reps.
• Dips/dip machine - 8 to 10 reps. Don't overstretch the shoulders at the bottom.
• Chins/lat pulldown machine - 10 to 12 reps.
• Seated rows - 10 to 12 reps. Be careful to keep a straight back.
• Dumbbell shrugs - 8 to 10 reps. Use wrist straps if your forearms get tired too soon.
• Barbell bicep curls - 8 to 10 reps.
• Squats - 10 to 12 reps. Use a weightlifting belt for safety.
• Leg press machine - 8 to 10 reps.
• Calf press machine - 8 to 10 reps. Alternate standing and seated machines if you can.

Saturday: This day is a little more for leisure. It is a FUN DAY! Today’s workout will consist of dancing.  (This helps with the Cardiovascular Endurance)

- Stretch including all muscle groups. 

- Hold your stretches from 10-15 seconds.

-  Zumba for 45 minutes

Everyday: Before proceeding with any exercise thoroughly, as well as on the completion of your workout you must stretch to cool down.