Example Week of Exercise

Today I wanted to put together a weekly plan of exercise. The plan includes 4 days of organized exercise and 2 days of extra movement. This is just an example and you can adapt things as you see fit. The 4 days of exercise will require less than 30 minutes of exercise.

Day 1

Resistance Exercise as described on these posts or something similar. Chose one of these two strategies and follow it for 8-12 weeks for the resistance training.

My Current Resistance Training Program – Strength Training For Health and Human Performance (drthomasfitness.com)

Exercise Selection and Routine – Strength Training For Health and Human Performance (drthomasfitness.com)

Day 2

Cardiovascular Exercise following a higher intensity progressive plan similar to this one.

Cardiovascular Exercise – Strength Training For Health and Human Performance (drthomasfitness.com)

Day 3

Resistance Exercise as described in the Day 1 links above.

Day 4

Cardiovascular exercise as described in the Day 2 link.

Day 5

10,000 steps total for the day. Wear a Fitbit or other fitness tracker to track steps.

Day 6

Same as day 5

Day 7

Rest

Day 8 : Repeat Day 1

Total Exercise time is under 2 hours not counting the 10,000 step requirement on day 6 and 7.

This is not the only plan to follow but is a great start.

Stay Strong,

MT

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