Month 1
What you need to know before you start:
- First, consult your physician before starting to ensure you are healthy enough to begin.
- All exercises have a video explainer, for your convenience
- Focus on your form! As you continue your journey, we will use dumbbells and using good form will help keep you safe.
- As you get stronger, increase the number of repetitions to make it more challenging.
- Each month is broken down into 28 days, giving you extra rest time in between months.
- The icons will link to the specific set of exercises in the video library, if needed
Remember
Visit the video library for explanations of any exercise listed.
Two Routines to Start
Each month we’ll incorporate a new routines for you to master. Since this is the first month, we will introduce you to two sets of routines:
Micro-Interval Pacing
Mico-Interval Pacing is a simple routine. You will need a timer app for this.
Many timer apps are free! Each interval consists of a "work" and "rest" time. During the work time, walk at a brisk (fast) pace until the timer tells you to rest. During the rest period, slow pace to a very slow walk or come to a complete stop. Repeat until the routine is completed. Follow the link to see pacing in action, as well as how to set up a timer.
Micro-Interval Pacing
Chair Stretches
Stretch your arms and legs while seated in a chair as seen in each video. When stretching, you should feel tension in your muscles, not pain. Do not push the stretch too far! Breathe in and out deeply while you do each stretch.
See them in action
Daily Schedule for Month 1
On day 1, you will conduct your first fitness monitoring test. The test will measure your performance on a number of exercises. This provides you a baseline of progress as your journey continues with the program.