Cardio

Getting Started Walking Schedule

Week Warm-up Brisk Walking Cool-down
1 5 minutes 5 minutes 5 minutes
2 5 minutes 7 minutes 5 minutes
3 5 minutes 9 minutes 5 minutes
4 5 minutes 11 minutes 5 minutes
5 5 minutes 13 minutes 5 minutes
6 5 minutes 15 minutes 5 minutes
7 5 minutes 18 minutes 5 minutes
8 5 minutes 20 minutes 5 minutes
9 5 minutes 23 minutes 5 minutes
10 5 minutes 26 minutes 5 minutes
11 5 minutes 28 minutes 5 minutes
12 5 minutes 30 minutes 5 minutes

Stretching

Stretching is good for you and helps prevent injury.  Warm your muscles up with 5 minutes of cardio and then do a full-body stretch. This includes:

 

Neck Stretch

Hamstring Stretch

Quad Stretch

Chest and Biceps Stretch

Standing Triceps Stretch

Back Stretch

Hip and Glute Stretch

 

So Why is Stretching Important?

  1. It improves muscle development.
  2. It increases range of motion.
  3. It reduces injury.
  4. It warms you up.
  5. It can improve posture.

Muscle Strengthening

Full body resistance band workouts are great for when you do not have a lot of time and the gym is not an option.  They provide an excellent alternative for a full range of exercises when you do not have access to other exercise equipment.  Here are some exercises you can try:

 

Lat Raise Combo

Chest Press with band

The thinker

Double triceps Extension

Leg extensions

Prone Hamstring Curls

Inner Thigh Stretch with Band

Tube Walk


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Schedule

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