OK, I'm gonna give this a try, but what you will read is what I call what I do. I don't know the fancy names, but I do these things faithfully. I am 54 years old and very overweight...
On Tuesdays and Thursdays I do between 6 and 10 miles on my stationery bike. On Saturdays my husband and I walk - about 2 miles. Sunday I rest. On Monday, Wednesday and Friday I do the following - remember I don't know the correct names.
My warm up is 5 minutes of easy stationery bike riding.
Then I do 3 sets of 12 step ups on the first stair step - in between these sets I do 5 pushups leaning on the 4th stair.
Next I do 3 sets of 12 arm lifts from the back of my shoulders up.
I do this with an 8 pound dumbbell.
Next I do 3 sets of 12 - what I call twisters - arms out and sway back to the left then to the right. I use 5 pound dumbbells in each hand. In between these sets I do 12 toe touchers with the same dumbbells. (I've actually haven't touched my toes yet, but close
)
Next I lay on the floor and do 3 sets of 12 leg pull ups. (Knees to my waist - Or close anyway
) In between these sets I do 6 leg lifts and hold them about 5 seconds. (Before they drop to the floor)
Next I do squats, but with my bad knees I only do 6. The first day I couldn't do one....
I end this with another 5 minutes on the stationery bike to cool off.
I plan to add a 15 minute yoga tape prior to exercising beginning next week.
I would love feed back - comments. Linda
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