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Cardio Program
The cardio portion of the routine should last a minimum of 20 minutes. The following exercises are meant as guidelines only. Mix them up in your routine as needed. Most of us will be using machines this time of year such as the treadmill, stairmaster, or exercise bike. You need to vary the speed, angle (if possible), and tension of the machine to get the best workout and keep things fresh.

• Treadmill (or run outside - weather permiting): Vary your speed and incline angle. Run on a flat incline at a slower pace for the first 3 minutes, speed up to your fastest pace over the next 5 minutes, slow down again, but increase your angle gradually - enough so that you're slightly uncomfortable - for about 3 minutes, but not so much that you'll fall over, slowly decline the angle, but increase your speed for the next 5 minutes, and then go into your cool down for the remaining time.
• Exercise bike (or real bike): Vary your speed and tension regularly. Start out slow, for the first 3 minutes, speed up to your fastest pace over the next 5 minutes. If your machine allows you to do a course with hills, use this for the next 10 minutes, and end with a slow cool down period.
• Stairmaster (or go hiking): Stairmaster machines vary widely. As with the other cardio routines, start with a brief 2 - 3 minute warm up, add in a difficult middle portion of the workout, and end with a brief cool down. If a Stairmaster isn't available, use an elliptical trainer.
• Kickboxing: If you have longer than half an hour and you have classes available, this can substitute for your whole workout.

Weight Training
This portion of the workout should take 10 - 15 minutes. Remember, you'll be going through these exercises somewhat quickly. Pay extra attention to good form - it's easy to get sloppy if you go fast, and that's when injuries happen.
You'll be doing 5 sets with the same weight, and going rapidly from exercise 1 to exercise 2. Take a 1 minute break between sets. Choose a weight that provides you with a challenge, but isn't so heavy that you can't get through all sets.

DAY 1
Exercise 1 - Smith Machine Squats

• Stand under a Smith Machine with your feet shoulder width apart
• Point toes either straight ahead or slightly outward (never inward to avoid knee strain)
• Look straight ahead
• Weight should rest on your shoulders (not your neck)
• Grip barbell with hands slightly wider than your shoulders
• Plant feet firmly on the floor (don't raise your heels), inhale and move your butt back and downward - don't start by bending your knees
• Don't allow your knees to move forward
• When your thighs reach parallel, begin exhaling and return to starting position
• Repeat

Exercise 2 - Reverse Lunges
Try this exercise without weights for the first 2 sets, or until you master the motion, then add weight. This can also be performed with the Smith Machine, or using dumbbells.

• Stand under a Smith Machine with your feet shoulder width apart
• Point toes either straight ahead or slightly outward (never inward to avoid knee strain)
• Look straight ahead
• Weight should rest on your shoulders (not your neck)
• Grip barbell with hands slightly wider than your shoulders
• Stand upright with your feet shoulder width apart (do not arch your back)
• Grip the barbell (or a dumbbell in each hand) using the same weight as before
• Step backward with your left leg
• Keeping your upper body straight, bend both your knees. Keep your right shin in a straight line with your ankle
• Drop your left knee towards the floor (but don't touch the floor)
• Hold the tension for a count of two, then raise your body straight up using your left foot to push up slowly
• Return to starting position
• Repeat for 8 reps

DAY 2
Exercise 1 - Leg Press Machine

• Sit on a leg press machine
• Position feet high on the plate, and slightly wider than shoulder width apart
• Keep your back pushed in and your chest out
• Start exercise with your knees flexed at a 90 degree angle
• Extend and straighten your legs (do not lock out your knees - this keeps the muscles under tension and will help development)
• Pause for a count of 3
• Lower legs to starting position
• Repeat for 8 reps

Exercise 2 - Outer Thigh Leg Lift

• Start off by standing with your legs together
• Lift your right leg out to the side until it's a few feet off the floor
• Keep your foot flexed, and your hip, knee and foot in a straight line
• Repeat for 8-12 reps
• Switch legs, and repeat

*For more intensity, add a 1-5 pound ankle weight.

Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

Contact Us with any questions you may have, or to schedule a consultation with with either Dr. Adams or Lexi Cruse for help in developing specific plans to meet your needs.