Aerobic Exercises Lower Body Resistance Upper Body Strength Core Strength Walking Jogging Running Elliptical trainer Stair-climber Stationary Bike Kickboxing Jumping Rope Squats Lunges Leg lifts Bridges Fire hydrants Kettlebell swings Calf raises Plie squats Bicep curl Plank row Shoulder press Arm raise Chest press Push-ups Pull ups Tricep extension Plank Side plank Crunches Bicycle crunch Leg raise Ab tuck (with ball) Hanging knee raise Hip crossover Note: this is not an exhaustive list of exercises. Feel free to incorporate other exercises according to your strength and base level of fitness. Day 1 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Lower body resistance training: 30 min. Choose 4 lower body exercises Day 2 Aerobic exercise: 30 - 45 min. Moderate pace with HIIT (example below) Core and upper body strength training: 30 min. Choose 4 upper body exercises and at least 4 core exercises Day 3 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Lower body resistance training: 30 min. Choose 4 lower body exercises (preferably ones not performed on day 1) Day 4 Light activity with stretching: 30 - 45 min. Aim to work up to a little sweat by doing yoga, performing some of the core exercises, and/or taking easy walks. Day 5 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Core and upper body strength training: 30 min. Choose 4 upper body exercises and at least 4 core exercises Day 6 Aerobic exercise: 30 - 45 min. Moderate pace with HIIT (example below) Lower body resistance training: 30 min. Choose 4 lower body exercises (repeat day 1 or mix it up) Day 7 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Core and upper body strength training: 30 min. Choose 4 upper body exercises and at least 4 core exercises Day 8 Light activity with stretching: 30 - 45 min. Take the stairs, do yoga, and/or take easy walks Day 9 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Lower body resistance training: 30 min. Choose 4 lower body exercises (repeat a day’s routine or mix it up) Day 10 Aerobic exercise: 45 min. - 1 hour Choose one (or more) of the aerobic exercises listed above; moderate to vigorous intensity Core and upper body strength training: 30 min. Choose 4 upper body exercises and at least 4 core exercises Guide Moderate intensity: Your breathing quickens, but you're not out of breath. You develop a light sweat after about 10 minutes of activity. You can carry on a conversation, but you can't sing. Vigorous intensity: Your breathing is deep and rapid. You develop a sweat after only a few minutes of activity. You can't say more than a few words without pausing for breath. High Intensity Interval Training (HIIT) example: 5 minute warm-up jog 30 second sprint 40 second - 1 minute jog or run 30 second sprint 40 second - 1 minute jog or run 30 second sprint 40 second - 1 minute jog or run Repeat these intervals until cool down Depending on your base level of fitness, it may be necessary to add in a few minutes of recovery time between intervals to avoid overexertion. Lower body resistance exercises Works glutes, hamstrings, quads, hip flexors, calves, and core. You can perform them free-handed or hold 10-15 lb. dumbbells in each hand. The standard squat: 3-4 sets of 12 (or more) reps * Place your knees shoulder-width apart * Keeping your back straight, drop your hips until they’re parallel (with your knees with your knees over your toes) * Tip: Imagine yourself dropping down into a chair * Once you thighs are parallel to the floor, push off the floor, keeping your knees over your toes and driving your hips forward until you’re upright The lunge: 3-4 sets of 12 (or more) reps * Start with feet shoulder-width apart * Take a step forward with your right leg, dropping your hips until both knees are are parallel with your hips and your quads are perpendicular to your shins * Push off with your right foot and return to your original standing position (or step forward with your left leg for a “walking lunge” * Repeat this action with the left leg lunging forward first The bridge: 3-4 sets of 20 * Lie down on your back with your arms at your sides, knees bent and feet flat on the floor (try to position your feet so your fingers can touch your heels) * Press into your heels, and lift your hips off the floor toward the ceiling while squeezing your glutes * Hold the position for a few seconds before returning to the original position, then repeat Upper body strength exercises Works your biceps, triceps, lats, pectorals, core, chest, and shoulders. A good-sized weight for the following exercises is one that you can curl for 15-17 reps before you feel really challenged and begin to lose form. Plank row: 3-4 sets of 12-15 reps * Start in pushup position with one weight in each hand, shoulder-width apart * Without rocking your hips, contract your core and lift one weight off the floor, bringing your elbow toward the ceiling * Return the weight to the floor while staying in a plank position and repeat with the other arm to make one rep Bicep curl: 3-4 sets of 12-15 reps * Start with your feet shoulder-width apart and hold a weight in each hand, palms facing forward * Squeeze your bicep as you bring your right fist toward your shoulder, then slowly return to the start position * Repeat with your left arm to make one rep Chest Press: 3-4 sets of 12-15 reps * Lie down on a flat bench with a weight in each hand and your feet in the air (knees at a 90-degree angle) * Slowly raise each weight above your chest as you exhale * When your elbows are almost straight, turn your palms inward as you continue to straighten the elbows until the weights touch and your palms face each other * As you inhale, slowly spread the weights apart and rotate your palms forward to return to the starting position Arm Raise: 3-4 sets of 12-15 reps * With a weight in each hand, stand with feet shoulder-width apart * Slowly raise both weights in front of you until your hands are in line with your shoulders * Slowly bring the weights down to the start position * Then raise both weights to the side (forming a T shape with your body) to make one rep Core strength exercises Ab tuck (with stability ball) * Begin in a plank position with your shins on the ball and hands on floor just below your shoulders * As you exhale, pull your knees toward your abs, slightly lifting your hips * As you inhale, return to plank position, tightening your abdominals to avoid letting your back sag toward the floor Hip crossover * Lie with your back with your arms straight out from your sides (in a T shape) and your palms facing up * Raise your legs up so that your lower legs and your thighs form a 90° angle at the knee (legs closed together) * Lower your closed legs to the left side, while keeping your hips flat on the floor as much as possible (they will come off a little bit) * Hold this position, then return to the starting position before repeating this movement on the right side