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
Standing Pushup
for chest

10 - 12 times 

Challenge: Pushup off your counter or washing machine.

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Bent Over Rows
for back

10 - 12 times

Can modify by sitting on chair

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

10 - 12 times 

Can modify by sitting on chair

bent-over-row.jpg
Bent Over Rows
for back 

10 - 12 times

Can modify by sitting on chair

3
WALK A LAP
standing-straight-leg-kickback.jpg
Standing Straight Leg Kickback
for glutes

10 - 12 times

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

leg-curl.jpg
Standing Leg Curl
for hamstring

10 - 12 times

Wall-sit.jpg
Wall Sit
for quadriceps

30 - 60 seconds

5
WALK A LAP
6
SHOULDERS
3 Sets
3 Sets
front-lateral-raise.jpg
Front Lateral Raise (Frankenstein)
for front shoulder

8 - 10 times

Can modify by sitting on chair

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

8 - 10 times

Can modify by sitting on chair

3 Sets
bent-over-lateral-raise.jpg
Bent Over Lateral Raises
for back shoulder

8 - 10 times

Can modify by sitting on chair

7
WALK A LAP
9
WALK LAPS
8
TRICEPS, BICEPS
3 Sets
3 Sets
tricep-extension.jpg
Tricep Extension (Paul Bunyon)
for triceps

10 - 12 times

standing or sitting on chair

3 Sets
Bicep-Curl.jpg
Bicep Curl
for  biceps

10 - 12 times

Can modify by sitting on chair

3 Sets
Tricep-Kick-Back.jpg
Tricep Kickbacks
for triceps

10 - 12 times

Can modify by sitting on chair

3 Sets
Bicep-Curl.jpg
Bicep Curls
for biceps

10 - 12 times

Can modify by sitting on chair

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.