Strength Workout
I’ve put together a strength workout that you can do for the next Fitness Challenge or if you are just striving to do a mix of cardio and strength exercise for 150 minutes per week. To help those of you who are new to strength training, I have enlisted the help of Deborah Rothschild who has an MS in Exercise Science, is a Certified Personal Trainer and Group Exercise Instructor, and has specialized certifications in Bone Health, Cancer Recovery and is a Senior Fitness Specialist. Deborah was my trainer and she is the sweetest person, but knows how to push her clients to get a good workout!
In the videos I have my friend and former patient Dee demonstrating the beginner level version of these exercises. Dee is 80 years old and had a knee replacement about 6 months ago. She has been working out with Deborah for several years now, so do not be intimidated by how fit she is! I am doing my best to demonstrate more advanced versions. I do not mind if you share these links with friends or family, but please no reposting or publishing publicly. I am not looking to be the next Dr. Oz!
The attached videos are demonstrations of each of the exercises with tips for proper form. You will find them after the Fitness Test demonstration video which are there for you if you would like to periodically check your fitness level. First, a list of the exercises so once you know how to do them you have a simple list to refer to for the routine. I have attached a pdf if you would like to print it out for your home gym down below.
Strength Workout:
Warm up (very important to ward off injuries!)
Supine Ab Press
Opposite Arm/Leg Raise
Side Plank
Hip Bridge
Side Lying Hip Circles
Sit to Stand or Squats
Wall or Floor Pushups
Single Arm Row +/- Leg Raise
Single Arm Lateral Raise +/- Hip Abduction
Single Arm Biceps +/- Hip Flexion
Stretches
Wall Angels
Hip/Quad stretch
Wall Chest Stretch
Next are the videos demonstrating each of these exercises.
You do not HAVE to do this routine. You are welcome to do your own strength routine. Deborah is available for in person or virtual personal training, and she has an amazing library of workouts on her website www.deborahdoesfitness.com. You can also contact her at deborahdoesfitness@gmail.com or call her at 408-367-3247. I love working out with Deborah!
If you view any of these exercises and feel that they are too advanced for you, please contact me so I can review it with you and make more modifications if needed. Any of the videos that show us working out on the floor can be done on a bed or couch. Eventually, as you feel stronger, I hope you will feel confident getting up and down off the floor. Practicing that regularly is actually an extremely important skill! If you need help knowing how to safely get down and up off the floor, watch this video.
If there is one thing I can do as your doctor to improve your health, it is getting you to exercise regularly.
Let’s do it!