Loading...

Dave and Kathleen Exercise Plans




Kathleen:

Monday
Outdoor Walk-34 minutes:
5 minute warmup
1 minute fast walk, 1 minute slow walk (12 times)
5 minute cooldown      

Tuesday:
Bike-35 minutes
5 minute warmup
25 minutes medium intensity
5 minute cooldown

Wednesday:
Swim-60 minutes
Walk-30 minutes light pace around neighborhood

Thursday:
Walk-35 minutes
5 minute warmup
25 minute medium constant walking pace
5 minute cooldown

Friday:
Bike-34 minutes
5 minute warmup
1 minute high intensity 1 minute low intensity (12 times)
5 minute cooldown

Saturday:
Swim-60 minutes
Walk-30 minutes light pace around neighborhood


Dave:


Monday, Friday:

Warmup on Elliptical 5 minutes Medium Intensity

Circuit: 3 times through The circuit below will be completed 3 times through..go from 1 exercise to the next, do 5 minute intervals then go through it two more times, for a total of 3 times.

Chest Press Upper Handles 20 Reps Higher weight, semi fast reps

Pulldown-Hands Forward 20 Reps Higher weight, semi fast reps

Chest Press Lower Handles 20 Reps Higher weight, semi fast reps

Pulldown-Reverse Hands 20 Reps Higher weight, semi fast reps

Elliptical Intervals (5 minutes) 1 min med, 30 sec hard (4x) These will be done after each circuit listed above 3 times for a total of 15 minutes

Chest Flys 20 Reps (3 times) Final Strength Exercise

Ending Cardio-Elliptical 20 minutes Medium Intensity

Wednesday:

Warmup on Bike 5 minutes Medium Intensity

Circuit: 3 times through The circuit below will be completed 3 times through..go from 1 exercise to the next, do 5 minute cardio intervals then go through it two more times, for a total of 3 times.

Pulldown Hands Forward 20 Reps Higher weight, semi fast reps

Tricep Push Down 20 Reps Higher weight, semi fast reps

Pulldown Reverse Hands 20 Reps Higher weight, semi fast reps

Chest Flys 20 Reps Higher weight, semi fast reps

Bike Intervals (5 minutes) 1 min medium, 30 sec hard (4x) These will be done after each circuit listed above 3 times for a total of 15 minutes

Reverse Flys 20 Reps (3 times) Final Strength Exercise

Ending Cardio-Bike 20 Minutes Medium Intensity

Tuesday, Thursday, Saturday: Cardio for 60 minutes medium intensity

-You choose equipment-walk/bike/elliptical

-switch it up

-can do 30 minutes in am, 30 minutes at night if needed