| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 |
Cardio 20-30 min. + |
Upper Body 10-20 min. |
Cardio 20-30 min.
|
Lower Body & Abs: 10-20 min. |
Cardio 20-30 min. |
Upper Body 10-20 min. |
Free Day |
| 2 |
Lower Body and Abs. 10-20 min. |
Cardio 20-30 min. |
Upper Body 10-20 min. |
Cardio 20-30 min. |
Lower Body and Abs. 10-20 min. |
Cardio 20-30 min. |
Free Day
|
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Guidelines and Tips:
- Start small and simple - these are guidelines and targets; start with small amounts that you are comfortable with and gradually increase both your time and intensity;
- Keep it comfortable but challenging - Keep your intensity comfortable but challenging; your intensity will match your fitness level and then grow with you as you build your strength and endurance;
- Listen to your body - start to really listen to your body's cues; slow down when it truly feels too much, but learn how to appropriately challenge yourself;
- Warm up for best results - do light circulatory activity (walking, climbing stairs, etc.) for 5-10 minutes before you increase intensity; this will help to prepare your body for the activity ahead, increasing comfort and decreasing risk of injury;
- Fit in flexibility time - build in some time for range of motion and sustained stretching at the end of your workouts when your body is warm; this will help you recover from your workout and increase your flexibility;
- Balance in balance - try to include activities that require balance in the activities you choose or practice balance with your workouts; improved balance enhances both sports performance and everyday activities;
- Expend energy to get energy - you may feel tired initially as your body becomes accustomed to new activity levels, but remember that regular activity will result in an increase in your energy and your spirit...so hang in there!
