Mon, 6 March 2017
It is recommended that you accumulate thirty mins of Moderate to Vigorous physical activity per day (Heart is beating much faster than normal and you are breathing much harder than normal, face is flushed, begin to sweat and become breathless).
As well as following the program it is important that you begin to make changes in your every day activities. Try to choose the active option where possible eg. Taking stairs instead of lifts, walking to the shop, getting off the bus one stop earlier and walking the remainder of the journey.
Try to ensure you enjoy the physical activity you take on.
For Laura, it was recommended she brisk walks before 11am – she could take the buggy.
Substitute any of the sessions with the following exercise videos:
1. 15 Min Low Impact Aerobics - Quiet Cardio Workout for Beginners
2. 20 Min Low Impact Cardio Workout for Beginners
3. 28 Min Beginner Workout Routine for Men & Women
4. 40 Minute Full Body Workout | Beginner Strength Training
John could keep up the soccer three times per week and try to add in some resistance training.
On the evenings there was no soccer he had to make sure he was home to mind the children so that Laura could complete her gym/run/video session.
If Laura was completing the video session in the evening when you John was home, it was recommending he should try to join in.
Laura Fitness plan
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|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Week 1 |
Video 1 |
Brisk Walk 30 min |
Video 1 |
Brisk Walk 30 min |
Video 1
|
Family activity |
Family activity |
|
Week 2 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Video 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Video 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Family activity |
Family activity |
|
Week 3 |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2 |
Family activity |
Family activity |
|
Week 4 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises Or Video 2 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 2 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Family activity |
Family activity |
|
Week 5 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down
|
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 4 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down or Video 2 |
Family activity |
Family activity |
|
Week 6 |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 5 min Walk 3 min Run 8 min Walk 3 min Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3 |
Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Family activity
|
Family activity |
|
Week 7 |
Brisk walk 5 min warm up Run 10 min Walk 3 min Run 10 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises Or Video 4 |
Brisk walk 5 min warm up Run 15 min Walk 5 Run 10 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 4 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Family activity |
Family activity |
|
Week 8 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 4 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 4 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down |
Family activity |
Family activity |
Tue, 7 March 2017
Laura (28) and John (34) live in Graiguenamanagh and have four children.
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