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 the videos below 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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