or a song
Schedule Minutes Target Exercise Reps Sets
Day 1 7 Warm Up Bike
C & LB 20 Cardio Bike
1 5 Glutes Squats 15 3-4
2 5 Abducts Stand - side leg lift 15 4
3 5 Adducts Stand -cross body leg lift 15 4
4 5 Hammys Stand - curled leg press 15 4
5 5 Cool Down Stretch Leg Muscles
Time Estimate 52
Day 2 7 Warm Up Treadmill
C & UB 20 Cardio Treadmill
1 5 Biceps Curl variations 15 3
2 5 Triceps OH, curl back, press back 15 3
3 5 Shoulder Militarypress, open&closed 10 3
4 5 Rot. Cuff bent elbows in, sqz back 10 3
5 5 Cool Down Stretch Arm Muscles
Time Estimate 52
Day 3 7 Warm Up Bike
C & Core/Back 20 Cardio Bike
1 5 Back Bent Rows, lunge front 13 3
2 5 Back Lat pulls 15 4
3 5 Abs Crunches & rvs march a song
4 5 Abs Plank variations 20-30cnts 3-4
5 5 Cool Down Stretch back & abs
Time Estimate 52
Day 4 7 Warm Up Treadmill
C & Stretch 20 Cardio Treadmill
1 5 multi Superman variations a song
2 2 Child's pose
3 2 Cobra
4 2 Lizard
5 2 Butterfly
6 2 Figure 4 & supine twist
7 2 Stand - side & puppet str
Time Estimate 44
Option 2 See bottom half of Body Chart Tab
Option 3
Monday Cardio
Tuesday Lower Body
Wednesday Upper Body & Core
Thursday Rest & Recovery
Friday Lower Body (glute focus)
Saturday Upper Body
Sunday Rest & Recovery
Warm Up
Spend 5 - 10 minutes warming up
dynamic stretches, and movements to get blood flowing to muscles and
get joints loosened up
Cool Down
Bring heart rate back down and use stretching to lessen the chance of sore muscles
Equipment
add weights if too easy
add band if too easy
add band if too easy
add band if too easy
3# or 5# weights
3# or 5# weights
"
"
3#-5# weights
Band or machine
mat
mat
mat
mat
-
nd
https://www.acefitness.org/resources/everyone/exercise-library/
Upper Body
Chest Back Shoulders Arms
push ups Planks Push ups Bicep curls
chest press Prone (pilates) Prone (scapula) Tricep curls
plank ups Lat pulls Rotator Cuff rotations Lat Pulls
flys Rvs fly (lean 4ward) Military Press Military press
pullovers Rows Rows Rows
Front and lateral raises both bent and straight arms
Superman
FULL-BODY WORKOUT (2–3 DAYS/WEEK)
Pick at least 1 exercise from each column and alternate between upper- and lower-body exercises.
For the sake of variety, you may opt to create two different workouts that target different muscles in e
Chest Hips Back Legs
Chest Hips Back Legs
D100497n
Torso Lower Body
Core Hips / Glutes Legs
Crunch Squats / Lunges Squats/Lunges Recommendation from
Plank Quad bent knee ext Bridge 1leg 8-15 Reps
Standing abs Ab/Adductors Ab/adductors 1-4 Sets
Dirty Dog Dirty Dog Hammy curls ~6 second tempo
Rvs. Marches Bird Dog Releves 2 min. rests
V-twist Leg press (machine) Leg press (machine) as soon as you max o
V-ups Superman
Trunk Rotations Glute press (mach) Glute press (mach)
ower-body exercises.
et different muscles in each body area (e.g., biceps/triceps and quadriceps/hamstrings).
Shoulders Torso Arms
Shoulders Torso Arms
Recommendation from ACE is 150 minutes per week moderate-intensity aerobic or 75 minutes viger
-15 Reps
~6 second tempo
min. rests
s soon as you max out on reps, increase weights
bic or 75 minutes vigerous exercise
CORE
Abdominals
Crunch
Plank
Side Plank
Reverse ab crunch
Standing ab
Dirty Dog
Seated trunk rotations (w or w/out med ball)
Reverse marches
Standing trunk rotations (machine pull)
V-twist
V-ups
Stretching Cobra
Back
Front Plank
Prone - scapula superman swim Alt. limbs
Rvs Fly (use band or incline)
Lat pull
Rows
Bent & Strt arm raise front and side
Stretching Cobra Cat-Cow
ARMS
Lat pull
Rows
Bicep hammer rvs
Tricep
Military press
Bent & Strt arm raise front and side
Stretching
GLUTES / HIPS Dirty Dog
Bird Dog
Squats
Lunges
Squats
Glute Press (Machine)
Quadruped bent knee hip extensions
Leg Press (Machine)
Abductors (top leg) or standing or walking in band
Adductors (bottom leg) or standing
Superman (legs & arms raise simultaneously)
Stretching Kineeling hip-flexor
CHEST Bent knee push ups
Chest press (floor or standing w/band or machine)
Pullover (supine knees bent, arms from overhead to straight OH)
Plank ups (from elbows to straight arms)
Flys
Stretching Behind the back elbow to elbow grip Interlock fingers behind head, elbow
LEGS
Calves / Shins Releves Seated w/band heels off of a stair
Quads Squats Glute bridge single leg, lunges, Leg extensions seated (m
Hammys Curls (standing, prone, quadruped, )
AB-Adductor Standing or lying on side
Neck & Shoulders Neck flexion & extension
Rows
Front & lateral raise - bent and straight arms
Prone scapular
Push ups
Rot cuff rotations
Military press
Supermans
STRETCHES
(Multi purpose) Childs pose
Seated side-saddle
Supinee spinal twist
Flexibility
Counteract Child's Pose - Hold and breathe up to 2 minutes
sitting Cat - Cow Flow between up to 2 minutes
with these Cobra Flow between up to 2 minutes
stretches Lizards Pose - Hold and breathe up to 2 minutes each side
Warrior 2 Hold and breathe up to 2 minutes each side
Figure 4 Hold and breathe up to 2 minutes each side
Supine Twist Hold and breathe up to 2 minutes each side
Figure
4
aight OH)
gers behind head, elbows out/back Bent arm at a door / wall Child's pose arms close
eg extensions seated (machine or wts) Leg press(machine) Side lunges
Lizard
each side
each side
each side
each side
Warrior
arms close
