Food & Exercise An Exercise Plan for You Exercise Program Preview

Level A Start Up - Phase 1

Week 1:  Day 1

1.  Begin with a 5 minute walk

2.  20 minutes of Cardio at steady pace: brisk walking, running, cycling, eliptical

Next, use videos to guide you through these exercises:

3.  2 Way push up:  2 sets of 15 reps

4.  5 Way push up:  2 sets of 8 reps

5.  Dive bomber:  2 sets of 5 reps

6.  Prisoner Squat:  2 sets of 5 reps

7.  Wall Sit:  30 seconds

8.  Chair Push Ups:  2 sets of 8 reps

9.  Side plank:  25 seconds each side

10:  Elbow plank

11.  Alternating Quadraped:  25 seconds

12.  Stretch and cool down

This is a sample of some of the exercises that may be included with your GenoVive level A or level B exercise program.  Please consult your physician before beginning any new exercise routine and do not attempt any individual exercise if you feel you are not yet fit enough to do so.


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