There’s nothing like a great stretch before we get out of bed in the morning but did you know that stretching is one of the major components in an exercise program? Stretching helps reduce muscle tension, increases our range of motion, increases blood supply to the body and even increases our energy levels. Stretching can be done by anyone and everyone and does not require a lot of time.

OK, now that we understand the great benefits of daily exercise, let’s take a look at a sample workout:

SAMPLE WEEKLY WORKOUT Each exercise should be performed in a slow, controlled manner. Do 2 sets of 12 to 15 repetitions of each exercise. For cardio days try to achieve 30 minutes total, this can be broken down into 10 or 15 minutes segments.

MONDAY: Warm up for 8 minutes with light walking, marching in place, or jumping jacks. Squats: stand with feet slightly wider than hip width apart. Slowly lower body as if sitting in a chair, until thighs are almost parallel with floor, slowly return to upright position. (Bring arms out in front of body for counter balance) Push-ups: kneel on floor on all fours, bring legs back so weight is on toes and keep back flat. Place hands just outside width of chest, bend arms and slowly lower chest to floor then slowly return to start position. Modified Push-Up: perform push up from a kneeling position. Standing Leg Lifts: stand tall (holding wall or back of chair for balance) slowly lift one leg up & out to side, slowly return to start position. Repeat other leg. Crunches: lie on floor, knees bent, feet flat on floor. Place hands behind head & slowly lift shoulders off floor, slowly return to start position.

TUESDAY: Cardio Day. Go for a walk, enjoy some dancing, run up & down the stairs. Gardening and playing with the kids are also great ways to fit exercise into your day.

WEDNESDAY: DAY OFF

THURSDAY: Warm up for 8 minutes with light walking, skipping in place, or jump rope (don’t have a jump rope – use an imaginary one!) Split Squats: stand with one foot in front of the other (approximately one wide step forward), bend knees and slowly lower body until front thigh is parallel with floor, slowly return to upright position. Switch leg position and repeat. Shoulder Raises: (with or without weights) stand tall with feet slightly wider than hip width apart, hands by sides. Slowly raise arms up in front of body (palms down), slowly return arms to side of body, then slowly raise arms up & out to side (palms down). Slowly return arms to sides of body. Tricep Dip: sit on the edge of a chair or bench with hands on bench right next to body. Slide body off chair (just clearing the seat) keeping elbows back and chest tall, bend arms to lower body, slowly straighten arms but not locking elbows. Bicep Curl: stand tall with feet slightly wider than hip width apart, arms in front of body, palms facing away from body. Slowly bend elbows and curl palms up towards shoulders (weights, even cans of veggies make this exercise more challenging) then slowly straighten arms without locking elbows. Bicycle Crunch: lie on floor with knees bent & feet lifted off floor so that shins are parallel with floor. Place hands behind head, elbows out to side. Slowly lift one shoulder bringing one elbow and opposite knee together. Slowly bring shoulders and elbow back to floor while at the same time straightening leg. Repeat by bringing other elbow and knee together. (exercise should mimick the idea of riding a bike).

FRIDAY: Cardio Day. Go for walk or workout to an exercise DVD. Play outside with the kids, make a backyard obstacle course and see who can finish the fastest.

SATURDAY: DAY OFF

SUNDAY: Cardio Day. Enjoy an outside activity: Take a hike with the kids, do some hula hooping, play hopscotch. It easy to make exercise fun!

STRETCHING

Can and should be done everyday. Remember stretching keeps our muscles and joints limber, it increases our range of motion, and most important it keeps us from getting injured. Stretching should be done after the workout is complete. Muscles get the most benefit of stretching after they have completely warmed up. All stretches should be done in a slow and control manner and should be held for about 15 to 20 seconds. Do Not hold breath – maintain normal breathing.

SAMPLE STRETCHES

Thigh: Stand holding wall or chair for balance: take one foot, bring it up behind butt making sure to keep knees close together. Repeat other leg. Hamstring: stand with knees slightly bent & holding wall or chair for balance: bring one foot out in front of body with heel down, toes lifted, slowly bend at waist. Repeat other leg. Calf: Stand on stair/step, again holding wall for balance. Slide 1 foot back so that heel is off step & slowly press heel down towards floor. Repeat other leg. Upper Body: Stand with feet about shoulder width apart. Bring arms up in front of chest, slowly raise arms up and over head. Next bring arms down behind back and open up chest. Waist (Torso): Stand solid on floor, hands on hips. Slowly bend at waist to each side.

Kathy is an ACE Certified Personal Trainer and Spin Instructor. She lives in Wrentham, MA with her husband and two teenage daughters.She has been training in both public and private settings for over 7 years.

 

"It feels great to take someone to their fitness goals, whether it’s just to lose a few pounds or complete their first 5K." I work from my home and in a private setting. I offer free consultations and can be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .