Training Dad (67yrs) and Mom (64yrs)

Dad has finished phase 2 in training, and since he is primarily interested in weight loss and strength, we will be returning to phase 1.  This time we will be using more weight of course!

Dad's workout:

• stretches
• intervals on the treadmill for 30 minutes

Core and balance:

• plank (30 seconds)
• side plank (30 seconds each side)
• standing cobra x20
• REPEAT
• lunge to balance x5 each leg
• rest 60 seconds
• REPEAT

Resistance (circuit)

• shoulder warm-up (circles both ways, scaption and adduction with 2.5 lbs each hand x10)
• squat to press 35lbs x10
• kettlebell rows 35lbs x10
• single leg biceps curls 25lbs x10
• triceps extensions on exercise ball 12k x10
• exercise ball/wall squats x10
• REST 90 seconds
• REPEAT
• REPEAT STRETCHES

Mom's workout:

• stretches
• Treadmill intervals for 30 minutes

Core and balance:

• plank (bench) 1 minute
• standing cobra x 20
• REPEAT
• Single leg balance 15 seconds each leg
• rest 60 seconds
• repeat for four rounds

Resistance (circuit):

• shoulder warm-up (same as dad's)
• machine bench 25lbs x15
• pull downs 25lbs x15 (2nd round kettlebell rows 10lbs x15 each side)
• military press 2.5lbs each hand x15
• leg press 85lbs x15
• rest 90 seconds
• REPEAT