Warm up: 2-3 minutes light jogging, brisk walk, or jumping in place

2-3 minutes of stretching. Do your own stretches or reference Pa

Aerobic Exercise: 30 minutes of continous movement.

Activity Time Performing Activity
Running
Playing a Sport
Hiking
Biking
Dancing
Other

Strength Exercise: Do Each Exercise As a Circuit

Activity
Angled wall push-ups
Heel Touch Crunches
Bicep Curls
Pushups from the knees
Squats
Rest 60+ Seconds Between Circuits

Cool Down: Don’t go right to sit down or sleep. Try and be active after exerci
alk, or jumping in place
r own stretches or reference Page 73-75

Comments:

Reps & Sets Comments:

. Try and be active after exercise has finished by helping in the kitchen or taking the dog for a walk
alk
Workout #1
Warm up: 2-3 minutes light jogging, brisk walk, or jumping jacks
2-3 minutes of stretching

Aerobic Exercise: 20+ minutes of continous movement.

Activity Time Performing Activity Comments:
Running
Playing a Sport
Hiking
Biking
Dancing
Other

Strength Exercise: Choose at least 3 upper and lower body exercises

Activity Reps & Sets Comments: (how much weight, how long)
Leg press machine 2+ minutes of continuous, low weight
Leg extensions/leg curls 2 X 15
Leg exercises Band walks 4X 20 feet
Squats 2 X 20
Step ups 2 X 20
Weighted rows 2 X 20
Chest press 2 X 20
Arm bike 2 minutes foreward/backward
Upper body
exercises Shoulder shrugs 2 X 15
Lat pull-down 4 X 20
Boxing 2 minutes
Push-ups 2 X 15 Start out on knees

Cool Down: Walk around the track for 5 minutes and stretch