I can just imagine Grace as a 95 year old who visits the local Senior Home to lead the charge for aerobic exercise classes! And I believe that the effort she’s putting into staying fit will help keep her muscles strong enough to keep her independent and free of wheelchairs for life. A great reward for all the hard work, and that’s motivational!!
As promised, below is Grace’s workout with all of the exercises defined (and they are all printable). See the new exercise definitions with the red print in 2 brackets like this [[Print]]… And if you missed guessing Grace’s age in Part I – you can still take a guess – see below.
Note: There are many factors to consider before starting an exercise routing. Be sure to consult your doctor to be sure exercising it’s right for you.
Grace’s Daily Workout
- Planks » 60 seconds » [Print]
- Side Plank » 30 seconds each side » [Print]
- Horizontal Scissor Kicks » 20 » [Print]
- Hamstring Curl » 2 sets of 20 » [Print]
- Foam Roller Plank » 2 sets of 10 » [Print]
- Push Ups » 20 » [Print]
- Jackknife » 10 with an 8 lb. weight » [Print]
- Step Up » 10 on each leg » [Print]
- Leg Extension » 50 lbs 10 reps » [Print]
- Machine Thigh Abductor » 40 lbs 10 reps » [[Print]] & Thigh Adductor » 40 lbs 10 reps » [[Print]]
- Tricep Bench Dip » 2 sets of 10 » [Print]
- Bird Dogs » 10 slowly, hold 3 sec, do not touch the ground » [Print]
- Prone Leg Kick » 10 each leg » [[Print]]
- Prone Kneeling Leg Extensions » 40 lbs 10 reps » [[Print]]
- Roman Chair Leg Raise » 10 reps » [Print]
- Jump Up on Step » 10 reps 2 sets » [[Print]]
- Sit-Ups » 2 sets of 10 » [Print]
- Twisting Jackknife » 10 each leg » [[Print]]
- Lunges » 5 each leg » [Print]
- Forward Jumps » 10 reps » [Print]
- Tricep Extension » 10 reps » [Print]
- Dumbbell Fly’s » 20 reps » [[Print]]
- Lying Toe Touch » 20 reps » [[Print]]
- Mountain Climber » 2 sets of 10 » [Print]
- Air Bikes »3 sets of 15 » [Print]
- Squats » 60 – 80 » [Print]
- Lat Pull Down Machine » 12 – 35 lbs » [[Print]]
- Tricep Push Down » 5 – 5 lbs » [Print]
- Tricep Curl » 5 lbs – 2 sets – 10 reps » [[Print]]
- Stepper Lie Down / Stand Up » 10 reps – 2 sets » [[Print]]
- Elliptical Machine » 20 minutes » [Print]
Your Weekly Workout
So, what do you say about starting with several of these exercises over the next week? Pick 3 days (every other day is best with a day to relax), do 10 exercises each day, low weight, 1 set of each. Click on Print and when the exercise appears, click on Print again. Mix and match however you like. Write on the back how many reps you were able to do each week and after several weeks, challenge yourself to increase the # of reps.
Remember that the important part is getting started so be sure to stick with it. Exercising can be tough to get into but once you do, you will begin to look and feel better and that’s motivational! You may want to take a before picture so you can see your progress (note your starting size also). Here’s how to get started:
Don’t forget to start with a 5 minute warm up (walking will do) before strength exercises. For your routine, try a few exercises and once you’ve mastered those, add a few more exercises to your routine.
Workout for 30 minutes, 3 times a week. Don’t forget to get a good mix of exercises for your major muscles [click for more exercises] this will give you the maximum benefit. Your 5 minute cool down is equally important – this will ensure that your blood vessels get a chance to return to normal after the increased blood flow.
Note – your warm up and cool down can include exercises that don’t use weights, so if you have your favorite bodyweight exercise you can warm up by doing them slowly, then for your cool down, stretching works well.
How To Use the Print Option
Click on [Print] or [[Print]] to see the exercise description. When the description appears, click on the Print to the right. Only that exercise will print, not the others on the page.
Using the Print option, you can print only the exercises you want to try or to show your Doctor, bring to the gym, or share with a friend.
We hope you enjoy the challenge of these exercises as much as we do… Here’s the webpage of Grace’s workout routine [check out the website] so you don’t have to find the blog each time you want to visit. We hope you use it often.
Guess Grace’s age:
We want to thank you for taking time out of your busy day to visit with us. Wishing you the best of health!
PS. Some of the exercises are best done with the equipment at the gym, but more than a few require minimal equipment that can be purchased for home use. Don’t forget – you can shop for mats, weights and other fitness equipment right here » [shop]. Thanks for supporting our exercise site and the smiley package people!
Be sure to [Visit Grace’s Fitness Store] !