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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.
WALK A LAP
CHEST, BACK, SHOULDERS
3 Sets
GLUTES, LEGS
3 Sets

Standing Pushup
for chest
10 - 12 times
Challenge: Pushup off your counter or washing machine.

Bent Over Rows
for back
10 - 12 times
Can modify by sitting on chair

Shoulder Press
(Coochi-Coo)
for top of shoulders
10 - 12 times
Can modify by sitting on chair

Bent Over Rows
for back
10 - 12 times
Can modify by sitting on chair
WALK A LAP

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.

Standing Leg Curl
for hamstring
10 - 12 times

Wall Sit
for quadriceps
30 - 60 seconds
WALK A LAP
SHOULDERS
3 Sets
3 Sets

Front Lateral Raise (Frankenstein)
for front shoulder
8 - 10 times
Can modify by sitting on chair
3 Sets

Side Lateral Raise (Birdie)
for side shoulder
8 - 10 times
Can modify by sitting on chair
3 Sets

Bent Over Lateral Raises
for back shoulder
8 - 10 times
Can modify by sitting on chair
WALK A LAP
WALK LAPS
TRICEPS, BICEPS
3 Sets
3 Sets

Tricep Extension (Paul Bunyon)
for triceps
10 - 12 times
standing or sitting on chair
3 Sets

Bicep Curl
for biceps
10 - 12 times
Can modify by sitting on chair
3 Sets

Tricep Kickbacks
for triceps
10 - 12 times
Can modify by sitting on chair
3 Sets

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.
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