Workout Plan by Day & Week Cardio (Mod) PRO Interval (High) Flexibility Strength Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time Totals Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 4 30 120 3 5 15 2 20 40 175 5 30 150 4 5 20 2 20 40 210 4 30 120 1 15 15 4 5 20 3 20 60 215 4 30 120 1 15 15 5 5 25 3 20 60 220 3 30 90 2 15 30 5 10 50 3 20 60 230 3 30 90 2 15 30 5 10 50 3 20 60 230 Total Program Minutes 1,280 Each week you ll have a goal of minutes to complete for physical activity, and as the weeks continue you ll progress in cardiovascular activity, interval training, strength training, and stretching. Below you will find a sample plan to help you achieve your minutes of activity. This is a sample plan and can be tweaked or tailored to meet your needs and schedule.
Workout Plan by Day & Week Week 1 Your goal for this week is 120 minutes of cardiovascular activity, 15 minutes of stretching, and 40 minutes of strength training Week 2 Your goal for this week is 150 minutes of cardiovascular activity, 20 minutes of stretching, and 40 minutes of strength training 30 minutes of cardiovascular activity 30 minutes of cardiovascular activity, 5 minutes of stretching Rest 30 minutes of cardiovascular activity 30 minutes of cardiovascular activity, 5 minutes of stretching 30 minutes of cardiovascular activity, 5 minutes of stretching Week 3 Your goal for this week is 120 minutes of cardiovascular activity, 15 minutes of interval training, 20 minutes of stretching, and 60 minutes of strength training Week 4 Your goal for this week is 120 minutes of cardiovascular activity, 15 minutes of interval training, 25 minutes of stretching, and 60 minutes of strength training 30 minutes of cardiovascular activity 20 minutes of strength training, 15 minutes of interval training, 5 minutes of static stretching 30 minutes of cardiovascular activity, 5 minutes of static stretching 20 minutes of strength training 15 minutes of interval training, 5 minutes of static stretching 30 minutes of cardiovascular activity 30 minutes of cardiovascular activity
Workout Plan by Day & Week Week 5 Your goal for this week is 90 minutes of cardiovascular activity, 30 minutes of interval training, 50 minutes of stretching, and 60 minutes of strength training 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching 15 minutes of interval training, 5 minutes of static stretching 15 minutes of interval training, 5 minutes of static stretching Week 6 Your goal for this week is 90 minutes of cardiovascular activity, 30 minutes of interval training, 50 minutes of stretching, and 60 minutes of strength training 15 minutes of interval training, 5 minutes of static stretching 15 minutes of interval training, 5 minutes of static stretching
Your Guide to Cardiovascular Activity The National Academy of Sports Medicine recommends working muscles out in this order, abs and core first, followed by large muscle groups working towards hitting the smallest muscle groups last. Follow our plan highlighted in this program for an effective workout. Weeks 1-3 During weeks 1-3 of Simply Fit, do at least 4 different options per week from the list of aerobic activities to provide the body with variation and additional health benefits. Only complete the aerobic activities for durations that feel comfortable for your body. Weeks 4-6 During weeks 4-6 of Simply Fit, do at least 4 different options per week from the list of aerobic activities to provide the body with variation and additional health benefits. Only complete the aerobic activities for durations that feel comfortable for your body. Weeks 5-6 introduce interval training 1-2 days/week for a total of 15 minutes. To do interval training, select any of the following cardio options below and do 30 seconds of intense intervals (bouts, see progressions) followed by 1 minute of recovery. You should be able to get approximately 10 total intervals (bouts) of intense effort.
Benefits of Cardiovascular Activities Walking Walking is one of the most fundamental movement patterns that we can do and works every muscle in the body. When walking for prolonged periods of time, it s important to be cautious of potential knee pain and/or low back pain. Elliptical The Elliptical is a great total body workout with a strong focus on the lower body. When doing the Elliptical for prolonged periods of time, your leg muscles may get fatigued. Progress your strength and stamina accordingly. Swimming Swimming is an excellent aerobic exercise that minimizes harsh pounding on the joints. As your swimming ability progresses, this form of activity can provide the body with some strength training in combination with cardiovascular training. The water provides the resistance. Biking Biking provides a wonderful combination of aerobic exercise while getting some strength training to the lower body. In addition, as biking coordination progresses, you will also find that your cardiovascular stamina and leg strength increase as well. Rowing Rowing is a great low-impact aerobic exercise that can minimize harsh pounding on the knees and ankles. Rowing can work the body differently than other activities in that it has a strong focus on leg strength leading to back strength while enhancing your aerobic system. StairMaster / Step Mill Stairmaster or climbing stairs is a very functional and efficient movement pattern that will help with everyday life activities. Climbing stairs can also build some lower body strength. When doing any form of stair climbing just be cautious of potential knee pain.
Static Stretches (1 set of 30 seconds) Wall calf Coach Tip: Make sure both toes are straight forward, drive back heel down, maintain good posture. Half Kneeling hip flexor Coaching Tip: Contract Glutes, reach to the ceiling. Up dog (yoga pose) Coaching Tip: Push though the palms, straighten arms as much as comfortable while lifting torso up. Down dog (yoga pose) Coaching Tip: Push through the palms, tailbone to the sky, drive down through the heels. Pigeon (yoga pose) Coach Tip: Ease into the stretch and breath. Make sure knee is directly in front of the hip and adjust the femur as needed for comfort.
Dynamic Movements (1 set of 12-15 reps) Shoulder rolls dowel rod (shoulder flossing) Coaching Tip: Hold the dowel rod with a wide grip when starting out, narrow grip as flexibility increases. Toy Soldiers Coaching Tip: Arms extended, bring up alternating legs to opposite side arm. Glute Bridge Coaching Tip: Contract the Glutes and Abdominals, make sure heels are under knees. Inchworm Coaching Tip: Keeps abs tight and back flat throughout. Avoid hips sagging. Reverse lunge with side reach Coaching Tip: Lunge backwards, contract the Glutes, lean to stretch the side of the back.
Core/Strength Training Exercises (Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6: 2 sets of 10-12 repetitions with 15-30 seconds of recovery) Fitness Center Goblet Squat (Dumbbell or Kettlebell) Coaching Tip: Keep heels down, maintain good posture, drive knees apart, try to get all the way down (full range). Loaded RDL Coaching Tip: Keep weight close to body, bend at hips, flat back, head neutral, and keep weight on heels. Pushup Variation (Alternating Hand Position) Coaching Tip: Brace your core, squeeze your glutes, and push the ground away from you. Horizontal Inverted Rows Coaching Tip: Lying under bar with flat back, flex at elbows, pull chest to bar. Dumbbell Shoulder Push Press Coaching Tip: Avoid an excessive arch in the lower back, keep hand grip close to shoulder distance. Band Assisted Pull ups Coaching Tip: Avoid using momentum, squeeze the chest upward to depress and retract the shoulder blades.
Core/Strength Training Exercises (Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6: 2 sets of 10-12 repetitions with 15-30 seconds of recovery) Fitness Center (cont d) Lateral or Side Lunge Coaching Tip: Step to the side, allow opposing leg to remain straight, keep both heels down, maintain good posture. Stir the Pot Coaching Tip: Keep your abs braces and contract your glutes. Cable Face Pulls Coaching Tip: Pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground. Palloff Press Coaching Tip: Keep your shoulders and hips square, press the cable straight out in front of your body, resisting tendency to rotate.
Core/Strength Training Exercises (Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6: 2 sets of 10-12 repetitions with 15-30 seconds of recovery) At Home Pushups Coaching Tip: Hands slightly wider than shoulders, avoid an excessive arch in the low back. Floor snow angels Coaching Tip: Keep the arms and scapula drawn down to the floor. Single Leg Glute Bridge Coaching Tip: Contract the Glutes and Abdominals, make sure heels are under knees. Keep hips up when legs lift. Body weight Prisoner squats Coaching Tip: Keep heels down, maintain good posture, drive knees apart, try to get all the way down (full range). Arms behind head, chest up, look forward. Lateral or side Lunge Coaching Tip: Step to the side, allow opposing leg to remain straight, keep both heels down, maintain good posture. Renegade row body weight Coaching Tip: Hands slightly wider than shoulders, avoid an excessive arch in the low back, row arms in keeping elbows close to body.
Core/Strength Training Exercises (Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6: 2 sets of 10-12 repetitions with 15-30 seconds of recovery) At Home (cont d) Plank to Hands Coaching Tip: Start with good plank position. Move from forearms to hands maintaining neutral spine position. Widen feet if too much movement in spine occurs. Side Plank Coaching Tip: Exhale and contract the Abdominals, maintain good posture. Chair dips bent knee Coaching Tip: Keep elbows in tight, avoid shrugging shoulders. Easy Rolling Pattern Coaching Tip: Stay long throughout, reach arm across body and turn head into shoulder. The information provided through any onsite program is for informational purposes only and provided as part of your employee benefits. Participation in any onsite program is voluntary. The onsite team cannot diagnose problems or recommend treatment and is not a substitute for your doctor s care. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Your health information is kept confidential in accordance with the law and will only be used to provide health and wellness recommendations as applicable.