Week 1 Workout Plan

In the future I will be posting this on Sundays, I just forgot this weekend with all of the upheaval from painting.  You wouldn’t think painting one room would cause so much confusion, but it did. However we are back on track.

This week’s workouts include:

 A 45 minute walk each day (weather permitting).

And the following exercises on Monday, Wednesday and Fridays. The workout totals approximately 15 minutes.  The equipment I used was a Yoga mat, set of five pound dumbbells and a five pound medicine ball and a timer. I use one that shows seconds as well as minutes as it counts down as all of my exercises are about 30 seconds long. All of the exercises where I used equipment I put links to exactly what I used.

If you have dumbbells, but no medicine ball, just use one of your dumbbells in place of the medicine ball and if you have no dumbbells try substituting bottles of water. Just make sure they are securely closed. Most of these exercises are done with no equipment at all.

Consult your physician before starting any workout.


Week 1 Workout

Small Arm Circles Forward – 10 count

Stick your arms out to the side and rotate your arms as though you were drawing small circles with your fingers against the walls. Go forward for ten circles

Small arm circles backwards – 10 count

Same movement as above just reverse the direction of your circles moving counter clockwise instead of clockwise.

Large arm circles forward – 10 count

Stick your arms out to the side and rotate your arm as though you were drawing large circles with your fingers against the walls. Go forward for ten circles

Large Arm circles backwards – 10 count

Same movement as above just reverse the direction of your circles moving counter clockwise instead of clockwise.

(All of the arm circles combined take approximately 30 seconds. Every other exercise is 30 seconds on it’s own)

March in Place

March in place for 30 seconds, be sure to lift those knees high.

Twisted Knee Slap

While still marching, with each step twist your upper body so that you can touch your knee as you step, right hand to left knee, left hand to right knee. keep it up for 30 seconds

Forward Kick

While marching in place, with each step kick forward instead of just lifting your knee. Repeat for thirty seconds.

Backward Kick

While marching in place, kick backwards with every step instead of just lifting your knee. Repeat for thirty seconds.

Side Punches

Stand with your feet shoulder width apart use your right hand to punch to the left, then switch and use your left arm to punch to the right. Continue punching to the sides, alternating sides with each punch. Repeat for thirty seconds.

Upward Punches

Stand with your fee shoulder width apart and punch upward first with your right hand stretching the right side of your body.  Lower our right hand and punch upward with your left hand, repeat , alternating sides for thirty seconds.

Behind the Head Drops

Take a medicine ball (I prefer the 5 lbs one for this) in both hands.  Lift the ball above your head.  Then arms bending at the elbows, lower the ball behind your head. Lift up again and repeat for thirty seconds.

Up Lifts

Standing with your feet shoulder width apart hold a medicine ball  with both hands at chest level with arms straight out from your body. Without bending your arms. lift it above your head, arms going straight up. Keep your elbows soft. Lower the ball back in front of you. Repeat for thirty seconds.

Crunches

Lie on your back on the floor with your knees pulled in and your feet flat on the floor.  Put your hands behind your head for support. Lift your upper body off the floor using your abs (be sure not to tug on your neck) then lower yourself back down to the floor, repeat for 30 seconds.

Left Leg Lift

Lie on the floor on your right side, hand supporting your head.  Keeping your left leg straight, lift it into the air and then lower it down again.

Right Under Leg Lift

Stay in position from your left leg lift, but shift your left leg forward so that it is 90 degrees from your body.  Lift your right leg (still underneath you) up in small pulses for thirty seconds (works your inner thighs.  Don’t worry about getting it to high up, just a little way off the ground will do.)

Right Leg Lift

Roll over sot that you are on your left side, hand supporting your head.  Keeping your right leg straight, lift it into the air and then lower it down again.

Left Under Leg Lift

Stay in position from your right leg lift, but shift your right leg forward so that it is 90 degrees from your body.  Lift your left leg up in small pulses for thirty seconds

Cat Pose

Position yourself on all fours.  Arch your back as though trying to touch your spine to the ceiling.  Then lower your arch and lift your shoulders and head up and back to stretch out your body, repeat for thirty seconds.

Donkey Kick Left

While still on all fours keep your back flat. Lift your left knee off the ground.  Bring it into your body and then slowly extend it out behind you stretching as far as you can before bringing it in, repeat for thirty seconds.

Donkey Kick Right

While still on all fours keep your back flat. Lift your right knee off the ground.  Bring it into your body and then slowly extend it out behind you stretching as far as you can before bringing it in, repeat for thirty seconds.

Left Side Lunges

Standing upright, take a step forward with your left foot.  Put your weight on your left foot and slowly lower yourself as low as you can go without over balancing.  Return to standing and then repeat for thirty seconds.

Right Side Lunges

Standing upright, take a step forward with your right foot.  Put your weight on your right foot and slowly lower yourself as low as you can go without over balancing.  Return to standing and then repeat for thirty seconds.

Left Side Lifts

Standing with your feet shoulder width apart, grip the medicine ball in both hands.  Hold the ball down by your left hip. Keeping your arms as straight as possible.  Lift your arms, moving them towards the front and continue upwards on a diagonal until you are holding the medicine ball above your right shoulder with your arms remaining as straight as possible.  Lower the ball back to your left hip and repeat for thirty seconds.

Right Side Lifts

This is essentially the exact same exercise but starting with the weight over your right hip and ending with the medicine ball over your left shoulder.  When working out your upper body it is important to remember to treat the left and right in the exact same way.

Side Arm Lifts

I tend to do these with a dumbbell rather than a medicine ball as I find it easier to grip.  Standing with feet shoulder width apart take a weight in each hand letting your arms hang by your side.  Keeping your arms straight, lift your arms up to your shoulder height.  Count to three and then lower them again.  Repeat for thirty seconds.

Squats

Standing with your feet shoulder width apart bend your knees to lower your body down into a sitting position and then stand up, repeat for thirty seconds.

Left Cross Over Sweep

Take a weight in your left hand, 3-5 lbs dumbbell,  Hold your left arm out to your side at shoulder height.  Keeping your arm straight bring your arm forward and across your body in a slow sweep so that your hand is as close to your right shoulder as possible.  Count to three and then bring it back to the left.  Repeat for thirty seconds

Right Cross Over Sweep

This is essentially the same as the left crossover sweep, but done with the right hand.  Take a weight in your right hand and with your arm extended at shoulder height bring your arm across your body getting your right hand as close to your left shoulder as possible. Count to three and then slowly sweep your arm back to the right. Repeat for thirty seconds.

Squats

Standing with your feet shoulder width apart bend your knees to lower your body down into a sitting position and then stand up, repeat for thirty seconds. And yes this is a second set of squats I didn’t actually repeat myself, you do this twice this week.

Bicep Curl

Grasp a weight (I use the neoprene dumbbells for this one) in each hand and with your hands facing upwards, hold them out at right angles to your body.  Lift them up to your chest.  Count to three and lower them again. Repeat for thirty seconds.

Arm Rows

With a dumbbell in each hand and your feet shoulder width apart, lean slightly forward keeping your back straight. Bend your arms at the elbows bringing the weights up, then lower them and push backwards so that your arms are extended out behind you (don’t lock your elbows) repeat for thirty seconds.

March in Place

March in place for 30 seconds, be sure to lift those knees high.

Small Arm Circles Forward – 10 count

Stick your arms out to the side and rotate your arms as though you were drawing small circles with your fingers against the walls. Go forward for ten circles

Small Arm Circles Backwards – 10 count

Same movement as above just reverse the direction of your circles moving counter clockwise instead of clockwise.

Large Arm Circles Forward – 10 count

Stick your arms out to the side and rotate your arm as though you were drawing large circles with your fingers against the walls. Go forward for ten circles

Large Arm Circles Backwards – 10 count

Same movement as above just reverse the direction of your circles moving counter clockwise instead of clockwise.

And you my darlings are done. Cool down drink water and congratulate yourself on fifteen minutes of home fitness.


yoga gear

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