Basic Information

Health Goal: Lose fifty pounds by November

Maximum Heart Rate (MHR): 230 31 = 199
60% MHR: 199 * 0.6 = 119
80% MHR: 199 * 0.8 = 159
Medical conditions: bursitis in left knee

Plan for Mondays, Wednesdays, and Fridays

Warmup:
Duration: 10 Minutes
Equipment: Dual motion recumbent bike with back support
Exercise: Cycle using the feet pedals, arm handles, or both depending on how my
knee feels
Intensity: approximately 60% of MHR

Cardiorespiratory endurance and muscular endurance exercises:

Concept: Circuit training doing fast, lightweight reps
Duration: 20 Minutes
Intensity: approximately 80% of MHR
Duration: 45 seconds per station
Number of circuits per session: 3
Exercises per
Station
Push ups

Dumbbell kickback
(with light weights)
Alternating hammer
curls (with light
weights)
Reverse fly

Side-lying clamshell
Bent knee hip raise
Flat barbell bench
press (with a light
bar only)
Lateral dumbbell
raise (with light
weights)

Targeted Muscle Groups

Primary: Chest (pectoralis major and serratus
anterior), shoulders (deltoids), core (abdominal),
arms (triceps brachii and coracobrachialis)
Primary: arms (triceps brachii, brachialis, and
pronator teres)
Primary: arms (brachioradialis and biceps brachii)
Secondary: Shoulders (anterior deltoids), and back
(upper and middle trapezius)
Primary: Back (rhomboids)
Secondary: Shoulders (posterior deltoids) and back
(middle trapezius)
Primary: Buttocks (Gluteus medius)
Primary: Core (Abdominals)
Primary: Chest (pectoral) and arms (triceps)
Secondary: Shoulders (posterior deltoids and rotator
cuffs), upper back (rhomboids), chest (serratus
anterior)
Primary: Shoulders (Lateral deltoids)
Secondary: Shoulders (Anterior deltoids), back
(trapezius and supraspinatus), chest (serratus
anterior), and arms (brachioradialis)

Flexibility training exercises:

Duration: 10 Minutes
Intensity: To the point of tension
Duration: 10-30 seconds per stretch, 2-3 repetitions per stretch
Stretches
Stretch arms up
Reach for the toes while standing
Shoulder stretch (across chest)
Stretch arms forward to stretch the back
Stretch arms backwards to stretch the chest
Reach one arm up at a time in the air while bending
slightly to the side
Quadruped hip extension
Single leg bridge extension
Arm circles

Cool Down:
Duration: 5 Minutes
Equipment: Dual motion recumbent bike with back support
Exercise: Cycle using the feet pedals, arm handles, or both depending on how my
knee feels

Plan for Tuesdays and Thursdays

Warmup:
Duration: 10 Minutes
Equipment: Dual motion recumbent bike with back support
Exercise: Cycle using the feet pedals, arm handles, or both depending on how my
knee feels

Muscle strengthening exercises:

Duration: Approximately 20 minutes
Concept: Workout the major muscle groups of my upper body; no strengthening
exercises for my lower half of my body until my doctor gives my authorization to do
those exercises
Intensity: Greater than 60% of one rep maximum (with exception of the planks,
which is when I will increase my time holding the plank as I am able to hold it)
Time: Upper body: (approximately 5 reps per set), 1 3 sets per exercise
Exercises
Flat barbell bench
press
Shoulder press

Targeted Muscle Groups

Primary: Chest (pectoral) and arms (triceps)
Secondary: Shoulders (posterior deltoids and rotator
cuffs), upper back (rhomboids), chest (serratus anterior)
Primary: Shoulders (anterior deltoids and lateral deltoids),
shoulder (posterior deltoids) and arms (triceps)

Straight-arm
pulldown

Three-way cable
crossover

Triceps pressdown
Dumbbell curl

Planks with medicine

ball
Side planks on the
elbow

Secondary: Shoulders (rotator cuff and tendons), back

(trapezius, latissimus dorsi, and rhomboids), core (rectus
abdominis (abs) and transverse abdominis)
Primary: Back (Latissimus dorsi)
Secondary: Chest (pectoralis major and pectoralis minor),
arms (triceps), upper back (teres major and rhomboids),
shoulders (posterior deltoid and levator scapulae), abs
(rectus abdominus and obliques), and wrist flexors
Primary: Chest: pectoralis major muscles, shoulders, back,
arms, sides
Biceps brachii, brachialis, triceps brachii, wrist flexors,
obliques, rectus abdominis, and erector spinae
Primary: Arms (triceps), shoulders, abs
Primary: Biceps, brachialis (under the biceps),
brachioradialis (in the forearm near the elbow)
Secondary: Shoulder (deltoids), back (trapezius), wrist
flexors, and abs
Primary: Core, arms (triceps and biceps), pectorals, legs,
buttocks
Primary: Core, abdominal and back (the transversus
abdominis, rectus abdominis, obliques, and quadratus
lumborum), buttocks (gluteus medius and gluteus
minimus), inner thighs (adductor muscles)
Secondary: Buttocks (gluteus maximus), legs: (thighs and
hamstrings)

Flexibility training exercises:

Duration: 10 Minutes
Intensity: To the point of tension
Duration: 10-30 seconds per stretch, 2-3 repetitions per stretch
Stretches
Stretch arms up
Reach for the toes while standing
Shoulder stretch (across chest)
Stretch arms forward to stretch the back
Stretch arms backwards to stretch the chest
Reach one arm up at a time in the air while bending
slightly to the side
Quadruped hip extension
Single leg bridge extension

Cool Down:
Duration: 5 Minutes
Equipment: Dual motion recumbent bike with back support
Exercise: Cycle using the feet pedals, arm handles, or both depending on how my
knee feels