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Begin all workouts with stretching of your major muscles.
Begin all workouts with stretching of your major muscles.
Raise your heels a few inches off the ground, hold for 1-2 seco
Raise your heels a few inches off the ground, hold for 1-2 seconds and lower back down to the floor. If needed, hold onto a chair for balance. Reps: 20 Sets: 3-4
Begin with a wide stance and feet facing forward. Sit back ben
Begin with a wide stance and feet facing forward. Sit back bending one knee and keeping the opposite leg straight. Keep knee in line with your ankle and behind your toe to prevent injury. Reps: 12 per leg Sets: 2-3
Stretching
Stretching
Cardio
Cardio
Modified Side Lunge
Modified Side Lunge
Calf Raises
Calf Raises
Warm Up
Warm Up
Get Moving!
Get Moving!
DIRECTIONS: Begin by stretching your muscles to prepare them f
DIRECTIONS: Begin by stretching your muscles to prepare them for your cardio workout. Upon completion of stretching, continue on to your cardio session. Today is going to be a mix of jogging and push ups. If you need to perform modified push ups from your knees then do so. If regular push ups are easy though, try putting your feet up on a bench for declined push ups! Good luck!
Copyright © 2012 Diet Health, Inc. All rights reserved. Program
Copyright © 2012 Diet Health, Inc. All rights reserved. Program Design: Matthew Perkins, CPT (NASM)
Layer 3
Stand with feet a bit wider than shoulder width. Slowly lower
Stand with feet a bit wider than shoulder width. Slowly lower your body to 90 degrees keeping your weight on your heels and knees behind your toes. Return to starting position.
End your day with stretching. Focus on breathing and slowing y
End your day with stretching. Focus on breathing and slowing your heart rate down while holding each stretch for 30 seconds.
Your cardio routine is going to be based around a light jog. Th
Your cardio routine is going to be based around a light jog. This won't be a fast-paced run or a slow walk - find a happy medium. Jog for 2 minutes, then perform 5-10 push ups. If you need to perform a modified push up on your knees, that's ok. After your push ups, perform another 2-minute jog. Repeat this until you have jogged for a total of 16 minutes.
Quads/Glutes
Quads/Glutes
Glutes/Thighs
Glutes/Thighs
Cool Down
Cool Down
Calves
Calves
Intermediate Workout Plan Week 1 - Day 2
Intermediate Workout Plan Week 1 - Day 2
Bodyweight Squat
Bodyweight Squat
Stretching
Stretching
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