DAY 1: ARMS/RESISTANCE BANDS
Warm up: 5-10 min walk/jog
Neck rotations, arm circles, shoulder shrugs
- 2 sets of 10 Rows w/ bands
- 2 sets of 10 Squat to Press w/ bands
- 2 sets of 10 Chest Fly w/ weights
- 2 sets of 10 Overhead Tap w/ Med. Ball
- 2 sets of 10 Shoulder Press
- 2 sets of 10 Tricep Dip
*Modification: no weights, only ROM Benefits: ROM, regain strength
DAY 2: LEGS
Warm up: 5-10 min walk/jog
- 2 sets of 10 Leg Lifts | Advanced: Ankle weights
- 2 sets of 10 Front Lunge w/ Chest Fly
- 2 sets of 10 Bridges | Advanced: Add weight
- 2 sets of 30 sec Squat Pulses
- 2 sets of 10 Clams | Advanced: w/ resistance band
- 2 sets of 10 Lunge w/ Twist
DAY 3: CARDIO/BODY WEIGHT EXERCISES
Warm up: 5-10 min walk/jog
- 2 sets of 10 Plank Rotation and Shoulder Taps
- *Modification: Knees bent, no shoulder taps
- 2 sets of 30 sec Mountain Climbers
- *Modification: Standing, using wall
- 2 sets of 30 sec High Knees
- 2 sets of 30 sec Air Punches
- 2 sets of 10 Leg Raises
Benefits: Functional exercises increase of life
DAY 4: RECOVERY DAY WALK/RUN/JOG
DAY 5: YOGA
Warm up: 5-10 min walk/jog
Standing side bend, wood chop, arm circles
- 2 sets of 30 sec Boat Pose
- 2 sets of 30 sec Modified Camel
- 2 sets of 30 sec Scapular Rotations
- 2 sets of 30 sec Neck Rotations
- 2 sets of 30 sec Shoulder Rolls
- 2 sets of 30 sec Cat and Cow