Chair Workout Program: 4-Week Full-Body Training For People With Limited Mobility
A wise man once said that if exercise were a pill, everyone would take it.
This is one of the most accurate statements regarding physical activity and working out.
Some of you may be eager to work out, but your physical condition may not allow you to do so.
No matter the cause of your limited mobility, don’t worry, because we’re introducing a 4-week chair exercise program for everyone with the same problem!
Medical Disclaimer
The information in this program, including but not limited to text, pictures, and other material, is provided solely for educational and informational purposes. The content in this article isn’t intended to replace any professional medical advice, diagnosis, or treatment. Always seek the opinion of your physician or another trained health care practitioner regarding any questions you may have about a medical condition or treatment, and never disregard professional medical advice or delay in getting it because of something you read in this program. As it is, we can guarantee no results for your specific condition.
Why Should I Work Out?
Exercise and physical activity are so well studied that there are no doubts about the benefits they may provide to everyone on Earth.
Regular physical activity will strengthen your bones, tendons, and ligaments, increase your strength and flexibility, improve your cardiovascular health, and lower the risk of premature all-cause mortality.
The benefits go even beyond the physical, as it’s a well-known fact that exercising releases “feel-good” hormones and helps with treating everything from anxiety to schizophrenia.
Staying Active with Decreased Mobility
Even though your limited mobility may prevent you from doing activities you once loved, not everything is lost! There are still a lot of means of exercising that are still available to you.
Strength Training
People tend to associate strength training only with lifting heavy weights, and while that might be a great way of strength training, it’s far from the only one.
This mode of training incorporates the use of some kind of resistance, no matter if that’s a barbell or just gravity.
Strength training will improve your balance, increase bone density and muscle mass, slow down muscle atrophy, and strengthen your joints.
Cardiovascular Training
Training your cardiovascular system will increase your endurance, lower your resting blood pressure and heart rate, and also help every other system in your body.
Basically, every workout can positively affect your cardiovascular system, but keeping your heart rate up for a more extended period will give you the most benefits.
Flexibility Training
Flexibility exercises will increase the range of motion of your joints, decrease the risk of injury, and help with muscle stiffness and aches.
It consists of holding certain poses and positions for a set amount of time or just by strength training through a full range of motion.
What Now?
Now that you figured out that it’s reasonable for you to stay active without full mobility, you might ask yourself, “What now?”
We’ll provide you with a complete 4-week follow-along workout program that you can do in the comfort of your chair.
The program includes everything we previously mentioned: strength, cardiovascular, and flexibility training.
Program Overview
The program will consist of 5 different workouts, with every one of them including a proper warmup and stretching routine.
We also have an advanced version in which you will have a few exercises that need to be done while standing.
If you don’t have enough balance to stay upright safely, you should obviously start with the beginner program and strive to reach the advanced one.
You will do 2 sets of every circuit, resting 30 seconds between circuits.
You MUST rest for at least 24 hours before your next workout.
Doctor approval is ideal before starting to exercise, and you must listen to your body and notice any unusual changes during the workouts.
People with diabetes may need to time the workouts based on their meal timing.
Muscle aching, body temperature rising, and even mild shortness of breath are to be expected, depending on your physical shape.
If you feel dizziness, intense shortness of breath, chest pain, or limb numbing, make sure you stop immediately and reach out to a medical professional.
THE BEGINNER PROGRAM
| Beginner Program | ||
| Week 1 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #1 | Cardio #1 | Strength #2 |
| Week 2 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #2 | Cardio #2 | Strength #2 |
| Week 3 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #2 | Cardio #1 | Strength #2 |
| Week 4 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #3 | Cardio #2 | Strength #2 |
Week 1
Day 1 – Strength Training (Strength Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze – 10 reps
3. Single Leg Lift – 10 reps per side
4. Overhead Press – 10 reps
5. Single Leg Hamstring Pull – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. Jab – 10 reps per arm
2. Uppercut – 10 reps per arm
3. Punch Down – 10 reps per arm
4. Punch Up – 10 reps per arm
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 2
Day 1 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. In & Out – 10 reps
2. Alternative Leg Kick – 10 reps per side
3. Running In Place – 20 reps
4. In & Out + Punch Up – 10 reps
5. Alternative Leg Kick + Jab – 10 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze – 10 reps
3. Single Leg Lift – 10 reps per side
4. Overhead Press – 10 reps
5. Single Leg Hamstring Pull – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 3
Day 1 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. Jab – 10 reps per arm
2. Uppercut – 10 reps per arm
3. Punch Down – 10 reps per arm
4. Punch Up – 10 reps per arm
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 4
Day 1 – Strength Training (Strength Video #3)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Lateral Raise – 10 reps
5. Knee Extension Hold – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. In & Out – 10 reps
2. Alternative Leg Kick – 10 reps per side
3. Running In Place – 20 reps
4. In & Out + Punch Up – 10 reps
5. Alternative Leg Kick + Jab – 10 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
THE ADVANCED PROGRAM
| Advanced Program | ||
| Week 1 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #2 | Cardio #1 | Strength #3 |
| Week 2 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #2 | Cardio #2 | Strength #4 |
| Week 3 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #3 | Cardio #1 | Strength #4 |
| Week 4 | ||
| Day 1 | Day 2 | Day 3 |
| Strength #4 | Cardio #2 | Strength #3 |
Week 1
Day 1 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. Jab – 10 reps per arm
2. Uppercut – 10 reps per arm
3. Punch Down – 10 reps per arm
4. Punch Up – 10 reps per arm
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #3)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Lateral Raise – 10 reps
5. Knee Extension Hold – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 2
Day 1 – Strength Training (Strength Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Single Leg Floor Push – 5 reps per side
2. Shoulder Squeeze Overhead Press – 8 reps
3. Single Leg Lift – 10 reps per side
4. Chest Squeeze – 10 reps
5. Knee Pull Apart – 6 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. In & Out – 10 reps
2. Alternative Leg Kick – 10 reps per side
3. Running In Place – 20 reps
4. In & Out + Punch Up – 10 reps
5. Alternative Leg Kick + Jab – 10 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #4)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Standing Hip Extension – 6 reps per side
5. Calf Raise – 10 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 3
Day 1 – Strength Training (Strength Video #3)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Lateral Raise – 10 reps
5. Knee Extension Hold – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #1)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. Jab – 10 reps per arm
2. Uppercut – 10 reps per arm
3. Punch Down – 10 reps per arm
4. Punch Up – 10 reps per arm
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #4)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Standing Hip Extension – 6 reps per side
5. Calf Raise – 10 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Week 4
Day 1 – Strength Training (Strength Video #4)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Standing Hip Extension – 6 reps per side
5. Calf Raise – 10 reps
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 2 – Cardio Training (Cardio Video #2)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Cardio Circuit:
1. In & Out – 10 reps
2. Alternative Leg Kick – 10 reps per side
3. Running In Place – 20 reps
4. In & Out + Punch Up – 10 reps
5. Alternative Leg Kick + Jab – 10 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side
Day 3 – Strength Training (Strength Video #3)
Warmup:
1. Side to Side Head Rotation – 5 reps per side
2. Shoulder Circles Back – 5 reps
3. Shoulder Circles Front – 5 reps
4. Small Arm Circles Front – 10 reps
5. Small Arm Circles Back- 10 reps
6. Ankle Extension and Flexion – 10 reps each
7. Knee Extension – 5 reps per side
Strength Circuit:
1. Sit To Stand – 5 reps
2. Shoulder Squeeze Overhead Press – 8 reps
3. Leg Drag – 10 reps
4. Lateral Raise – 10 reps
5. Knee Extension Hold – 5 reps per side
Repeat for 2 sets in total.
Stretching
1. Side Neck Stretch – 8 count hold per side
2. Shoulder Stretch – 8 count hold per side
3. Chest Out Stretch – 8 count hold
4. Back Stretch- 8 count hold
5. Hamstring Stretch – 8 count hold per side