Use this Customized 60-Day Weight Loss Exercise Routine to Compliment Your 60-Day Weight Loss Plan!
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EXERCISE DISCLAIMER
Medical Disclaimer
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
PHASE 1
SITS TO STANDS
[toggle title=”Directions: Sit down in a chair that is about 18-22 inches high from the ground. Click + to Read More”] Get your feet straight and make sure they are shoulder width apart. Bring your arms out straight in front of you with your palms facing down. If you get shoulder or neck pain please bring your arms down to your sides. Keeping your weight in your heels as much as possible stand up straight from the squat without using your arms or trying to put the weight into the balls of your feet. Make sure your knees do not collapse in and make sure your feet stay straight and do not turn out. Do this exercise for one minute and as you get more comfortable with your form you can increase your speed during the exercise.
This exercise will prepare you to have strong and functional legs for the next 5 phases to come. It will be a great start to getting your metabolism going and starting to burn calories.
This exercise works the glutes, hamstrings, quads, and hip flexors. As the arms are held out straight your abdominal muscles will work. Most people throughout the day use their arms to get up and down out of a chair and their upper back muscles. This leads to lower back pain and postural imbalances. This exercise will reteach you to use your legs to move without your lower back muscles that can become tight from sitting throughout the day.
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PHASE 2
JUMPING JACKS
[toggle title=”Directions: Stand with both feet straight about hip width apart. Click + to Read More”] Hip width apart is about ear width apart on your body. Your arms should be down at your sides. Make sure you maintain a good upright posture throughout this exercise. To start this exercise hop out to the side with both feet keeping them straight as you land. Simultaneously as your legs are going out, your arms should go up overhead. Only bring your arms up as high as you can. The flexibility of your shoulder muscles and upperback/neck muscles will determine how high you can bring your arms. You should then proceed to go back and forth for 1 minute. You can go faster as you feel comfortable with this exercise.
This exercise will make you use your outer thigh muscles in particular while working your abdominal muscles to stabilize your spine. The jumping jack may seem like a basic exercise but it very challenging to do correctly keeping the joints straight and is a great calorie burner and to help increase metabolism for daily weight loss. The jumping jacks will prepare your pelvic and spinal muscles for Phase 3 exercise called the mountain climber.
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PHASE 3
MOUNTAIN CLIMBERS
[toggle title=”Directions: Come down onto the ground on all fours. Click + to Read More”] Make sure your wrists and elbows are directly under your shoulders and then bring your legs up straight and get into the pushup position. During this exercise make sure you are not holding your breathe. Start off by slowly pulling your right leg forward. Make sure as you pull your right leg forward that your hip, knee, and foot stay in a straight line and you always want to stay straight in alignment. The right knee should stay as low to the ground as possible during this exercise to promote that the correct muscles are working through your pelvis and core. Once you pull your right leg forward then proceed to bring your leg back straight to the ground. Your pelvis should stay level and balanced as you did this exercise. You should pretend that you have a cup of water in the middle of your lower back throughout the exercise. Make sure your wrists stay directly underneath your shoulders during
this exercise and do not allow your hips to hike up towards the ceiling. Please repeat on the left hand side. This exercise is to be done for 1 minute and start off at a slow pace. As you become more comfortable with this exercise over the next ten days, you can then move quicker and quicker with the exercise which will get your heart rate up and reinforce that you are burning valuable calories for weight loss.
This exercise is a great exercise to strengthen the muscles of your core. The core is all the muscles that attach to your pelvis and spine. You will be largely working your abdominal muscles and hip flexors along with your shoulder muscles that are holding you up. If you get lower back pain please check your form and only go as long as you can during that minute until your body is prepared to do this exercise using the correct muscles. It is better to do shorter time then to push through the full minute with this exercise strengthening the wrong muscles.
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PHASE 4
RUNNING IN PLACE
[toggle title=”Directions: Stand with both feet hip width apart. Click + to Read More”] Keep an upright posture throughout this exercise. During this exercise you should constantly be aware that your hips, knees, and feet stay straight in alignment. Bring your arms out straight in front of you with your palms facing down to the ground. If you have shoulder or neck pain keep your arms down at your sides and let them swing naturally. Keeping the arms out straight please bring your legs up off the ground and start a light jog in place. Really pay attention once again to the alignment of your hips, knees, and feet. As you start to get down the feel of this exercise, please bring your legs up higher and higher to create a high knees running in place. Make sure that you are not swaying back and keep your shoulders directly aligned over your pelvis. Swaying back will be the biggest error that is made with this exercise. There will be impact with this exercise, so please be aware of that
you have good sneakers and make sure you are staying straight in alignment. Do this exercise for 1 Minute and as you feel more comfortable with this exercise you can go faster and higher with your legs and knees.
This is the most powerful exercise we have done yet. This exercise makes every muscle in the body work especially your abdominal and hip flexor muscles. If you get lower back pain or knee pain do not bring your knees up as high. Running and jogging are very effective weight loss exercises and will keep you burning calories throughout the day.
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PHASE 5
SQUAT JUMPS
[toggle title=”Directions: Please stand with your feet shoulder width apart. Click + to Read More”] This exercise is a more advanced version of the Phase 1 exercise “Sits to Stands” where we learned how to squat correctly without using the lower back muscles. Keeping your hips back and weight in your heels please squat down as far as you can comfortably. Your arms should come down to your sides as you squat down. Make sure your feet and knees are straight in alignment at all times and not turning out or in. As you squat down stay back with your hips reaching for an imaginary chair and then jump up as high as you can propelling your arms overhead as you jump. Now the toughest part of this exercise is the landing. Make sure you land with your weight back in your heels and keep your feet and knees straight. If you get knee or lower back pain this is because you are not landing in the squat with the knees bent. Please think of a soft landing and focus on your quality of your form
before the quantity of jumps with this exercise. This exercise will be extremely hard to do for one minute but will be a great challenge to help you burning calories and continuing to help take those extra pounds off. Your legs might feel sore after doing this exercise and that is normal. You are working your glutes, hamstrings, hip flexors, and quadricep muscles in this exercise. Please do for 1 Minute and as you feel comfortable with this exercise you can get faster and faster.
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PHASE 6
BURPEES
[toggle title=”Directions: Please stand up nice and tall and get your feet hip width apart. Click + to Read More”] Very important during this exercise that your feet remain as straight as possible to keep the correct alignment through the hip, knee, and ankle. You will transition from a standing position and drop down to the ground into a push position. This will happen very quickly and your core and hip muscles will support you with your shoulder muscles as you go down into the pushup position. You will then hop forward doing your best to keep your feet straight. This is where your feet will most likely want to turn out. As you hop forward you will then spring off your hands and jump up as high as you can. Please then repeat this exercise for 1 Minute. This is the most caloric burning exercise of all the phases and most demanding. Every muscle of the body will work here. Please trust your instincts the first few times in doing this exercise and only do as many as you feel
comfortable doing. If you get pain stop and reevaluate your form during this exercise and remember to breathe as this exercise will get your heart rate going.
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