WEEK 1:
Fill in with up to 5 minutes walking and/or going up/down 1 flight of stairs.
Your total exercise minutes should be approximately 10 minutes per session.
Morning Afternoon Evening
Day 1 Fwd CCW Circles Fwd CW Circles Handoffs/Rt Leg
Desk/Chair Pushups Supported Squats Handoffs/Lt Leg
Standing Dnwd Punches High Step Marches Single Knee/Elbow
Day 2 Arms Fwd/Bkwd Isometric Straight Reach Across/Marches
Single Knee/Opp Elbow Lunges/Lt Diagonals Overhead Circle/Lt Leg
Lunges/Rt Diagonals Lt Lunge/Overhead Arms Rt Lunge/Overhead Arms
Day 3 Overhead Circle/Rt Leg Lt Leg Raised Marches Rt Leg Raised Marches
Lt Lunge/Side Arms Rt Lunge/Side Arms Seated Chair Pushups
Overhead Crossovers/Squats Overhead Handoffs/Squats Side Lunges/Handoffs
Day 4 Seated Lt Diagonals Seated Rt Diagonals Seated Torso Twists
Sit to Stand Reachups Standing Lt Diagonals Side Arm Swings/Kickouts
Standing Rt Diagonals Side Arm Raises/Squats Handoffs/Squats
Day 5 Seated Reachups Seated Alt Arm/Leg Lifts Seated Punches
Standing Reachups Desk/Chair Pushups Seated Raised Kickouts
Supported Squats Standing Dnwd Punches High Step Marches
Day 6 Seated Reach Across Seated Handoffs/Marches Seated Shoulder Rolls
Single Knee/Elbow Single Knee/Opp Elbow Fwd CCW Circles
Lunges/Lt Diagonals Lunges/Rt Diagonals Lt Lunge/Overhead Arms
Day 7 Rest Recuperate Rejuvenate
© Copyright 2007 Allied Health Associates