RESISTANCE

Balance (stability) Physioball Squat (glutes, hamstrings,

core)

WEIGHT SETS REPS

None Weight should be determined based on your ability to complete the last few reps of your set. The last few reps should be challenging with the inability to complete additional reps. 2/leg 1-2 1-2 30sec/ leg 10-12 10-12

CARDIO
30 minutes a day of moderate intensity cardio on 3-5 days/ week or 20 minutes of vigorous intensity cardio on 2-3 days/week. Accumulate 5-6 days of cardio a week.

Pec Fly with Dumbbells on physioball (pectoralis major, deltoids) Hamstring Curls on Physioball
(hamstrings, glutes, core)

FLEXIBILITY DURATION INTENSITY

Hip Flexor Stretch Hamstring Stretch Glute Stretch Calf Stretch Back Stretch Chest Stretch Tricep Stretch Shoulder stretch 30sec/leg 30sec/leg 30sec/leg 30sec/leg 30sec 30sec 30sec/arm 30sec/arm Mild tightness Mild tightness Mild tightness Mild tightness Mild tightness Mild tightness Mild tightness Mild tightness

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12

Seated Cable Row (rhomboids, latissimus dorsi, biceps, deltoids) Step Ups on Box (quads, glutes, hamstrings)

Military Press with Dumbbells on ball ( deltoids, triceps, trapezius) Lunges (glutes, quads, hamstrings) Dumbbell Tricep Extension on Ball (triceps) Split Squat (hips, glutes, quads, hamstrings)

Bicep Curl with Barbell (biceps)

NOTE: rest between sets should be 30 seconds to 1 minute See stretching flyer for additional instruction. If you have any questions, please see the fitness staff member on duty. If you are looking for a more personalized workout, please contact Rec Services to setup an appointment with a trainer today! 541-737-3736