shana - WEEKs Five, Six, & seven
SHANA - THE NEXT THREE WEEKS ARE BUILT ON A PROGRESSION OF THE OPENING MONTH. WE CAN TWEAK UP THE MOVEMENT PATTERS AS NEEDED. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
YOU ARE RECEIVING THREE ITEMS - 1. WEEKLY STRENGTH TRAINING FOR THREE WEEKS. 2. A FULL MOBILITY PROTOCOL ON A SEPARATE LINK. 3. A LINK TO A VIDEO FOR VARIOUS ARTHRITIS BASED MOVEMENT STRATEGIES FOR THE THUMB AND HAND.
WEEK 5 - WORKOUT A DONE TWICE, WORKOUT B ONCE
WEEK 6 - WORKOUT B DONE TWICE, WORKOUT A DONE ONCE
WEEK 7 - WORKOUT A DONE TWICE, WORKOUT B DONE ONCE
AGAIN ALL OF THIS IS BUILT AROUND HOW YOU ARE FEELING.
EQUIPMENT NEEDED THESE TWO WEEKS (HOME WORKOUTS):
- BODYWEIGHT
- RESISTANCE BANDS
- BOX OR BENCH
- ELLIPTICAL
- BIKE
ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
WORKOUT A:
DUMBBELL SQUAT AND CURL
OMIT THE OVERHEAD PRESS SHOWN IN VIDEO. tHIS SHOULD BE A SQUAT AND CURL FOR YOU.
- PERFORM 10-12 REPS
Rest for 45 seconds
REPEAT SET FOR two ROUNDS
BAND HIGH TO LOW ROTATION
IN A DIAGONAL LINE PULL FROM HIGH AND REACH ACROSS THE BODY FINISHING NEAR KNEE HEIGHT ON OPPOSING SIDE. 10-12 REPS PER SIDE
Rest for 45-60 seconds
REPEAT SET FOR two ROUNDS PER SIDE
DUMBBELL STATIONARY LUNGE
duMBBELLS MAY BE USED OR BODYWEIGHT. 12-15 REPS PER LEG = 1 SET
Rest for 45-60 seconds
REPEAT SET FOR two ROUNDS on both right and left side
RESISTANCE BAND HORIZONTAL ROW
SPLIT STANCE FOOTING
- PULLTOWARDS THE UNDERARMS FOR 10-15 REPS
Rest for 30-45 seconds
REPEAT SET FOR two ROUNDS
RESISTANCE BAND TRICEPS EXTENSION
TUCK ELBOWS AT SIDES, EXTEND THE HANDS TO THE HIPS FOR 12-15 REPS
Rest for 30-45 seconds
REPEAT SET FOR two ROUNDS
RESISTANCE BAND SINGLE ARM PUNCH
PERFORM 8-10 REPS PER ARM. REPEAT ON OPPOSITE SIDE = 1 SET
Rest for 30-45 seconds
REPEAT SET FOR two ROUNDS
FINISH WORKOUT WITH CARDIO IN 25-30 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 25-30 MINUTES.
WALK - JOG - elliptical - cycle
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT B:
dumbbell sUITCASE DEADLIFT
PERFORM 10-12 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL PULLOVER
PERFORM THE MOVEMENT 8-12 REPS (COULD BE DONE LYING ON BENCH AS WELL) 8-10 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL SHRUGS
PERFORM 12-15 SHRUGS
REST FOR 30-45 SECONDS
REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET
PLANK
HOLD PLANK FOR 20-40 SECONDS IN FOREARM POSITION SHOWN OR IN A PUSH UP POSITION
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET
LATERAL STEP OVERS
PERFORM a rEP BY STEPPING OVER THE BOX AND RETURNING BACK TO STARTING POINT. 10-12 REPS/SET
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SEt
FINISH WORKOUT WITH CARDIO IN 30-35 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 30-35 MINUTES.
WALK - JOG - elliptical - cycle
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES