WALKING AND WEIGHTS GROUP

I do this routine 3 times a week, on alternate days.  This routine takes about an hour to do when we are together and could take shorter or longer at your own pace.  You can do these exercises at home while binging (not on food) on your favorite Netflix series or while cooking, cleaning, doing laundry, or working on your computer. Sneak these exercises into your everyday routine and soon it will just become a part of your life.  
1
WALK A LAP
2
CHEST, BACK, SHOULDERS
3 Sets
4
GLUTES, LEGS
3 Sets
Standing-Pushup.jpg

10 - 12 times 

Challenge: Pushup off your counter or washing machine.

Standing Pushup
for chest
bent-over-row.jpg

10 - 12 times

Can modify by sitting on chair

Bent Over Rows
for back
Shoulder-Press.jpg

10 - 12 times 

Can modify by sitting on chair

Shoulder Press 
(Coochi-Coo)
for  top of shoulders
bent-over-row.jpg

10 - 12 times

Can modify by sitting on chair

Bent Over Rows
for back 
3
WALK A LAP
standing-straight-leg-kickback.jpg

10 - 12 times

Challenge: Get on all fours on the floor. Band not required. Leg weights is a great option.

Standing Straight Leg Kickback
for glutes
leg-curl.jpg

10 - 12 times

Standing Leg Curl
for hamstring
Wall-sit.jpg

30 - 60 seconds

Wall Sit
for quadriceps
5
WALK A LAP
6
SHOULDERS
3 Sets
front-lateral-raise.jpg

8 - 10 times

Can modify by sitting on chair

Front Lateral Raise (Frankenstein)
3 Sets
for front shoulder
side-lateral-raise.jpg

8 - 10 times

Can modify by sitting on chair

Side Lateral Raise (Birdie)
3 Sets
for side shoulder
bent-over-lateral-raise.jpg

8 - 10 times

Can modify by sitting on chair

Bent Over Lateral Raises
3 Sets
for back shoulder
7
WALK A LAP
9
WALK LAPS
8
TRICEPS, BICEPS
3 Sets
tricep-extension.jpg

10 - 12 times

standing or sitting on chair

Tricep Extension (Paul Bunyon)
3 Sets
for triceps
Bicep-Curl.jpg

10 - 12 times

Can modify by sitting on chair

Bicep Curl
3 Sets
for  biceps
Tricep-Kick-Back.jpg

10 - 12 times

Can modify by sitting on chair

Tricep Kickbacks
3 Sets
for triceps
Bicep-Curl.jpg

10 - 12 times

Can modify by sitting on chair

Bicep Curls
3 Sets
for biceps

To my new friends in my WW group

We all may be at different levels of fitness so warm up and listen to your body.  Not all exercise is suitable for everyone. Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury. Perform these exercises at your own risk. The materials and content contained in this website are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment.