Weeks  7 & 8

[Monday — Strength]

Push ups — 3 sets of 5

Self arm wrestling — 3 sets of 40 seconds/arm

Palm pushes — 3 sets of 40 seconds

Field goal pushes — 3 sets of 40 seconds

One legged calf raises (can use chair for assistance) — 3 sets of 20 seconds

Leg kick in chair w/ 1 second hold — 3 sets of 7/leg

Bodyweight squats — 3 sets of 5

High wall sits — 3 sets of 30 seconds.

Repeat 1 time for 2 total sets

Watch our friend Bruce do this workout.

 

[Wednesday — Endurance]

Arm flutters (arms out in front) — 40 seconds

High knees — 20 seconds

Toe taps (forward/backward and in/out direction) –30 seconds

Jumping jacks — 30 seconds

Stair step ups — 30 seconds

Bicycles on floor — 20 seconds

Pull down w/ knee up (alternating knees) — 20 seconds

Sit to stand in chair with overhand claps — 30 seconds

 

Repeat 2 times for 3 total sets

[Friday — Flexibility/Balance]

Standing on one foot  — 12 seconds/leg

Trunk twists on floor  — 20 seconds 

One-legged toe touches — 5/leg

Back leg raises — 6/leg

Side leg raises — 6/leg

Body circles (standing) — 8/direction

Toe reaches (sitting on floor) — 30 seconds/leg

Wall pushes — 20 seconds/leg

Repeat 1 time for 2 total sets

 

Click here to download the workout log for week 7 to your computer or phone so you can follow along

Click here to download the workout log for week 8 to your computer or phone so you can follow along

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