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
