Adding Exercise To Your Daily Routine

We all know we need to exercise but sometimes it’s tough to fit into a schedule. I find the earlier in the day I exercise the more successful I am. So, here’s a workout that fits into a lunch hour and still leaves time to eat. Additionally, I designed the program to work multiple facets of fitness—muscle strength, endurance and power. Give it a try and let me know what you think.

Before starting any exercise program, check with your doctor to make sure it’s safe for you to participate. Also, some exercises might not be suitable for everyone. If you feel pain, dizziness or something just doesn’t feel right—stop!

 WEEK 1

15 minute walk, at the end of the walk perform the exercises listed below.

Perform 1 set of 10-15 repetitions of each exercise listed below

Lunges: Click on the exercise name to go to my video library; make sure you watch the entire video to determine which of the three versions of lunges is best for you based on your current activity level and level of conditioning.

Push-ups with a plus: As with the lunges, watch the video to determine which of the three versions of push-ups is best for you based on your current activity level and level of conditioning.

 

WEEK 2

20 minute walk, at the end of the walk perform, the exercises you did in week one and add skaters (see video below).

Skaters: Watch the video to determine which of the three versions of skaters is best for you based on your current activity level and level of conditioning. For this exercise you should perform 1 set of 10-20 repetitions per leg.

 

WEEK 3

30 minute walk, halfway through stop and do one set of each exercise, adding bounding (see video below). At the end of your walk complete a second set set of each exercise.

Bounding: Watch the video to determine which of the three versions of bounding is best for you based on your current activity level and level of conditioning. For this exercise you should perform 1 set of 10-20 repetitions per leg.

 

Thirty minutes of walking is plenty. As you continue you on with this program you need to change it up to keep it challenging. Here are some suggestions:

  1. Increase your pace (walk faster)
  2. Change your route—add hills and steps
  3. Do not split up the strength exercises but perform both sets as a circuit repeating twice or even three times
  4. Change or add exercises (videos for these exercises are coming soon)
  • Work your abs by adding 1-2 sets of planks
  • Drop one of the lower extremity exercises and add 1-2 sets of burpees
  • Carry a ther-band and add a rowing exercise
  • Try performing 1-2 sets of long jumps, instead of skaters
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s