phyllisFalling into Fitness starts to day and here is my plan for this week.
Weekly 150-Minute Exercise Plan
Monday
Day 1: Full-Body Strength (45 minutes)
- Warm-up (5 minutes): Light jogging or brisk walking.
- Circuit (3 rounds, 10 reps each):
- Squats
- Push-ups
- Bent-over rows (with light hand weights)
- Plank (30 seconds)
- Cool-down (5 minutes): Stretching, focusing on legs, back, and shoulders.
Tuesday
Day 2: Cardio & Core (30 minutes)
- Warm-up (5 minutes): Jump rope or jumping jacks.
- Cardio intervals (20 minutes):
- 1 minute of high-intensity (running, cycling, or fast-paced walking)
- 1 minute of low-intensity recovery (walking or slow cycling)
- Core work (5 minutes):
- Plank (1 minute)
- Bicycle crunches (1 minute)
- Russian twists (with light hand weights, 1 minute)
- Leg raises (1 minute)
- Side plank (30 seconds each side)
Wednesday
Day 3: Yoga & Flexibility (30 minutes)
- Yoga Flow (25 minutes):
- Sun Salutations (5 rounds)
- Warrior Sequence (Warrior I, II, III, and Reverse Warrior)
- Downward Dog to Cobra flow
- Seated Forward Bend
- Pigeon Pose (both sides)
- Cool-down (5 minutes): Deep breathing and relaxation in Savasana.
Thursday
Day 4: Active Recovery (Walking or Light Activity, 15 minutes) – My plan is to do this at lunch in the city!
- Walk or light activity (15 minutes): Encourage clients to take a brisk walk, do some gardening, or engage in any low-impact activity they enjoy.
Friday
Day 5: Strength & Conditioning (30 minutes)
- Warm-up (5 minutes): Dynamic stretching or light cardio.
- Strength & Conditioning Circuit (20 minutes):
- Deadlifts (with light hand weights)
- Overhead Press
- Lunges (each leg)
- Mountain Climbers
- Burpees
- Cool-down (5 minutes): Stretching and deep breathing.
We can do it!
Look for my photos and updates @strongbystrand! #sxs150.
