All In A Day’s Workout – Part I

I met an amazing woman at the gym last year that I would like to introduce you to. My trainer pointed her out to me because she was doing an exercise that would help my aching hip. Even though she was working, she was at the gym every day. Every Day. Imagine that!

After seeing the exercise once, my trainer focused on showing me different exercises to try (we only had a few sessions), but after 2 weeks, I couldn’t remember how to do that one exercise I needed. I was attempting it, but I knew my movements weren’t quite right.

So one day I got up the nerve to ask that woman. Her name is Grace, and as I said before, she’s an amazing woman. Exercise is a part of her life and the thought of not exercising is distasteful to her. She’s my hero. We have gotten to be friends and having a friend like Grace has been so helpful to my motivation. So, I thought it time I introduce you to her and hopefully her routine will help you too.

So, she graciously (yes, that pun was intended haha) let me ‘interview’ her the other day so we could share her daily routine.  (∗ Be sure to checking with your doctor to see if these exercises are right for you).

Here’s my suggestion if you are a beginner, print these exercises (click on each [Print] that appears to the right of each exercise, and do them over the course of a week. For the exercises that use weights, work up to adding 2-3 lbs (later, if you want to go further, you can add additional weight).

We haven’t finished the details for each exercise just yet, but I created a webpage of her workout routine [check out the website] that I’ll update (along with this blog). As you can see, the names of a few are just place holders and will be replaced with the ‘real’ exercise in upcoming weeks. We are hoping it’s enough to get you started. If there’s an exercise that we haven’t completed that you’d like to see, send us a comment and we’ll complete those first.

If you have been exercising for a while, see how this compares to your workout – what do you think? Any exercises you want to share?

Now let’s have some fun – take a guess at her age:

Now as we promised you:

Grace’s Daily Workout

  1. Planks » 60 seconds »  [Print]
  2. Side Plank » 30 seconds each side »  [Print]
  3. Horizontal Scissor Kicks » 20 »  [Print]
  4. Hip Heel on Medicine Ball
  5. Foam Roller Crunch
  6. Push Ups » 20 »  [Print]
  7. Jack Knife » 10 with an 8 lb. weight »  [Print]
  8. Step Up » 10 on each leg »  [Print]
  9. Leg Extension
  10. Ab & Ad Hip
  11. Triceps Bench Dip
  12. Bird Dogs » 10 slowly, hold 3 sec., do not touch the ground » [Print]
  13. Ballet Legs
  14. Leg Extensions
  15. 2 legs up on ab chair
  16. Jumps on step
  17. Sit-Ups » 2 sets of 10 »  [Print]
  18. Right leg left arm
  19. Lunges » 10 »  [Print]
  20. Hops
  21. Triceps
  22. Fly
  23. Toe touch up
  24. Mountain Climber
  25. Air Bikes »3 sets of 15  »  [Print]
  26. Squats » 60 – 80 »  [Print]
  27. Pull Down Machine
  28. Tricep Push Downs »  5 – 5 lbs »  [Print]
  29. Tricep Curls
  30. Sit / Stand
  31. Elliptical Machine » 20 minutes »  [Print]

Thank you for taking time out of your busy day to visit with us. Wishing you the best of health!

PS. Don’t forget to shop for mats, weights and other fitness equipment you need, because Amazon’s delivery is great [shop], and who doesn’t love getting a smiley package!

Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

4 thoughts

  1. Those are all awesome core exercises! Try single leg shoulder press on a bosu ball with light dumbbells, great for stability and secondary shoulder work

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