Melissa's exercise schedule (we will go over on the podcast or on the site, in the near future, exactly what all these things are and how to do them):

Tuesday exercise selection

Reps

Sets

Rest period

Notes

Tricep Pushups

To fatigue

1-2

90 seconds

Knee pushups

To fatigue

1-2

90 seconds

Lower back/balance:

Side leg raises

8-10

2-3

90 seconds

Birddogs

8-10

2-3

90 seconds

Bridges

8-10

2-3

90 seconds

Single leg squats

8-10

2-3

90 seconds

Core

Curlups

12-20

2-3

90 seconds

Thursday home exercise selection

Reps

Sets

Rest period

Notes

Active motion

Chair jumping

12-20

2-3

90 seconds

Jumping jacks

12-20

5

90 seconds

Step ups

12-20

2-3

Lower back

Side leg raises

8-10

2-3

90 seconds

 Hold each rep on all low back exercises for 6-8 seconds

Birddogs

8-10

2-3

90 seconds

Bridges

8-10

2-3

90 seconds

Core

Curlups

Sunday exercise selection

Reps

Sets

Rest period

Notes
Strength

Knee pushups

12-20

2-3

 Focus on form/ record number of pushups completed in reps section

Banding

12-20

2-3

Chair squat to shoulder raise

12-20

2

Balance/flexibility

Static lunging

12-20

2-3

90 seconds

Squatting on one foot

Hold for a period of 25-30 seconds

2-3

90 seconds

Lower back

 Birddogs

6-8

2-3

90 seconds

6 second contraction

Bridges

6-8

2-3

90 seconds

6 second contraction

Core

Curlups

8-10

2-3 sets

Cardio

Time

Type

Pace/distance

Goal

 Monday

20-30

Elliptical

Slow to moderate

Heart rate should be above 100

Tuesday

20-30 minutes

Incline treadmill/Fast walking outside

Slow to moderate/1 mile

Heart rate should be above 100/Walk on 10 incline

Wednesday

20 minutes

Elliptical

Moderate

Increase difficulty level to 4 or above

Friday

20 minutes

Treadmill

Moderate

Increase speed to 3.5

Saturday

45+ minutes

Activity of your choice

Your choice

Enjoy yourself and try not to view it as “exercise”