At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too strenuous! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST** MUSCLE-TONE WORK OUT* Plank Pose: 5X Wall Squat: 15X Table Push- Ups: 10X Swimmer: 10X Toe-Touch Stretch INTERVAL WORK OUT: can be walking, elliptical, bike, or swim WARM UP 5 min. Intensity: Low INTERVALS 10 min. Intensity: 60 sec High, 60 sec Medium/Low STEADY PACE 10 min. Intensity: Med. COOL DOWN 5 min Intensity: Low **REST** CHAIR WORK OUT Chair Squats: 10X Calf Raises: 10X Sideways Leg Lift: 10X each side Leg Extension: 10X Hip Marching: 10X Bicep Curls: 5X (3 reps) MUSCLE-TONE WORK OUT* Plank Pose: 5X Wall Squat: 15X Table Push- Ups: 10X Swimmer: 10X Toe-Touch Stretch CHAIR WORK OUT Chair Squats: 10X Calf Raises: 10X Sideways Leg Lift: 10X each side Leg Extension: 10X Hip Marching: 10X Bicep Curls: 5X (3 reps)
Plank Pose: (image A) 1) Come to all fours with wrists under shoulders, knees positioned directly under your hips. 2) Lift your right leg and straighten it behind you; flex your foot so your right heel is up, toes are pointing down. Lift your left arm straight in front of you, reaching your left fingertips away from your right leg. Pull your abs in, hold for 10 seconds. Look straight down so that you aren t lifting your head or dropping your chin. Come back to all fours. 3) Repeat, alternating sides for 5 rounds. Challenge: (image B) 1) Start on all fours. Extend your right leg behind you, ball of the foot on the ground and heel lifted. Extend your left leg back, so the inner feet touch. Reach the top of your head away from your heels so your gaze is a few inches forward of your fingers and your neck is relaxed. 2) Pull in belly and hold for 20 seconds. Rest for 30 seconds and repeat. Wall Squat: (image A) 1) Stand with your back and head against a wall. Walk your feet forward about 18 inches, shoulder-width apart. Your arms will be hanging straight from your sides, palms facing into the wall. Keeping your head and back against the wall, slide down until your knees are at about a 90-degree angle or less. 2) Keeping your feet where they are, push your back into the wall to slide up to stand with the legs straight. Pause for a breath, then slide back down to a squat. Pause, then slide up to stand. Do this 15 times, but never squat so deeply that your hips drop below the level of your knees. Challenge: (image B) Repeat the move, holding for 30 seconds. Repeat two more times, resting in between. Later try for 45 seconds, and eventually 60 seconds. Table Push-Up: (image A) 1) Stand about 3 feet away from a high counter or desk. Place hands flat on top near the edge. Your body should be in a straight line from head to heels with hands beneath shoulders are much as possible. 2) Bend your elbows out to the sides and slowly lower your chest to the edge of the table. Keep
your head in line with your spine; don t tuck your chin or look up. With control, push back up to start. Challenge: (image B) After trying the steps above, come down to the floor. Mix in a full pushup with the building block moves above as you get stronger. 1) Place hands on floor directly beneath shoulders. Extend legs behind you so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in straight line. 2) Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up. Swimmers: (image A) 1) Lie on your stomach with your arms extended in front of you. Legs are straight and squeezed together. Squeeze your butt and abs and imagine you re drawing everything into your belly button. 2) Keeping your legs on the floor, lift your upper chest and flutter your arms up and down like you re swimming. Do this for 10 breaths and bring your head and arms back down to the floor. Challenge: (image B) 1) Lying on your stomach, this time lift your arms and legs simultaneously and alternately kick the legs and arms like you re swimming. 2) Continue until you ve inhaled and exhaled for 5 seconds, then release. Toe Touch Stretch: (image A) Use a resistance band, rolled up towel, or belt 1) Lie on your back with both legs straight on the floor. Bend your right knee and put the center of the band around the ball of your right foot. 2) Holding on to both ends of the strap in your hands, straighten your right leg, foot flexed, and pull it toward your head. Let there be enough slack in the strap to fully straighten the leg.
Flex both feet. Your gaze is straight up to the ceiling. 3) Gently create resistance with your band by pulling down to open the back of your leg. Raise your leg as far as comfortably possible. Hold for 30 seconds and carefully release. Your goal is to be able to hold your leg at a 90-degree angle (or even closer) to your upper body. Switch sides. Challenge: 1) Stand with your feet hip-distance apart. Bend your knees and tuck your chin into your chest to roll down your spine, folding forward. Touch your fingers to the floor in front of your toes and straighten your legs. 2) If you can t reach your toes, bend your knees slightly and slowly work on straightening the legs. Hold for 30 seconds. Chair Squats: 1) Rest your hands on the back of the chair for stability and stand with your feet hip-width apart. 2) Slowly bend your knees as far as is comfortable, keeping them facing forwards. Aim to get them over your big toe. Keep your back straight at all times. 3) Gently come up to standing, squeezing your buttocks as you do. Challenge: Move to the side of the chair and use only one hand to stabilize you. Calf Raises: 1) Rest your hands on the back of a chair for stability. 2) Lift both heels off the floor as far as is comfortable. The movement should be slow and controlled. Challenge: Try putting your weight on one leg at a time. Sideways Leg Lift: 1) Rest your hands on the back of a chair for stability. 2) Raise your left leg to the side as far as is comfortable, keeping your back and hips straight. Avoid tilting to the right. 3) Return to the starting position. Now raise your right leg to the side as far as possible. Challenge: Try doing this without the support of the chair.
Leg Extension: 1) Rest your hands on the back of a chair for stability. 2) Standing upright, raise your left leg backwards, keeping it straight. Avoid arching your back as you take your leg back. You should feel the effort in the back of your thigh and bottom. Repeat with the other leg. Challenge: Do this exercise using resistance bands. Hip March: 1) Sit upright and away from the back of the chair. Hold on to the sides of the chair. 2) Lift your left leg, with your knee bent, as far as is comfortable. Place foot down with control. Repeat with the opposite leg. Challenge: Do this exercise using resistance bands. Bicep Curl: 1) Hold a pair of light weights (filled water bottles will do) and sit with your back straight against the back of the chair. 2) Keeping your arms by your side, slowly bend them until the weight in your hand reaches your shoulder. 3) Lower again slowly.