Workouts

Whether you're in at home or in the gym. In a hurry or have plenty of time. Here are a plethora of basic to advance exercises you can try. Try not to skip a workout. Even a bad workout is better than no workout. Plus, most of the time when you start a workout, you don't want to stop. Please perform each exercise safely and consult with your primary care physician to see if you have any underlying issues that would prevent you from performing these exercise. Please modify each exercise according to any pain or injuries related to the back, joints, extremity or other parts of the body.

Here are some basics to help preserve your joints and increase mobility. Start small, and work your way up. It can be as little as starting a few minutes a day and adding a minute or two daily. As long as there is progress. Get better every day, come on you've got this!

Joint preserving activities

• Walking

• Elliptical

• Stair machines

• Bikes(can be stationary)

• Swimming

• Tai chi

Mobility increasing activities

• Stretching

• Cardio

• Light strength training

• Gentle yoga

• Tai chi

Past injury activitiesWalking

• Swimming

• Water aerobics

• Stretching

• Yoga

• Pilates

• Strength or resistance exercises (this can strengthen surrounding muscles, just make sure to be mindful of the injured area)

• Running errands

Walking

Level 1

Take a brisk 15-minute walk, aiming for a pace that makes it difficult to hold a conversation. For an added challenge, consider incorporating hand and ankle weights. This routine is ideal for those with busy schedules.

Level 2

Engage in a 25-minute treadmill session. Begin by walking at an incline for 1 minute, followed by 2 minutes of walking on a flat surface. Repeat this cycle 8 times for an effective workout routine.

Level 3

Take your walk outdoors at your own pace. Enhance your experience by listening to music or an audiobook. For an extra challenge, amp up your speed during the chorus sections of your chosen audio.

Swimming

Level 1

Engage in interval swimming for a 15-minute session. Swim at maximum speed for 2 minutes, then take a 1-minute rest period. Repeat this sequence five times to complete the workout.

Level 2

Alternate between the four swim strokes for a 20-minute session. Begin with one lap of freestyle, followed by one lap of breaststroke, one lap of butterfly, and one lap of backstroke. Rest for 30-60 seconds, then repeat this sequence for a total of eight sets.

Level 3

Embark on a 30-minute swim session designed to challenge and invigorate. Begin by swimming at a moderate pace for 15 minutes continuously. Transition into jogging through the water for 5 minutes to elevate your heart rate. Next, push yourself to swim as fast as you can for 5 minutes, focusing on power and speed. Finally, ease into a 5-minute cool-down period, swimming at a slow and leisurely pace to allow your body to recover.

Yoga

Level 1

Do this sequence 10 times, more if you're up to it ;)

• Childs pose

• Downward facing dog

• Plank

• Upward facing dog

• Mountain pose

Level 2

Do the same sequence and hold each pose for 10-15 seconds, then do it again and hold each breath for 2-3 seconds. Go slow and then fast. Repeat this pair 5 times.

Weightlifting

Body weight + weights no.2(10 minutes)

Do each circuit 5 times. Rest 45 seconds between each round

• 10 weighted squats

• 10 body-weight push-ups (modify as needed)

• 10 weighted step-ups (5 each leg)

• 10 body-weight tricep dips

• 10 weighted reverse lunges (5 each leg)

• 10 body-weight V-sits

Body weight + weights(15 minutes)

Do each exercise non-stop, no rest. Do each circuit 4 times with either barbells, dumbbells or body weight.

• Shoulder Press 10-15x

• Bicep Curls 10-15x

• Squats 10-15x

• Push ups 10-15x

• Tricep dips 10-15x

• Sit-ups 20-30x

Bodyweight + weights no.3(20 minutes)

Do each circuit 2 times. Do 15-20 reps the first time, then 10-15 reps the second. Rest as much as you need in between sets.

• Weighted sumo squats

• Body-weight back extensions

• Weighted bicep curls

• Body-weight side lunges

• Weighted lateral raises

• Body-weight walking lunges

• Weighted tricep extensions

• Plank twists

Body weight + weights no.4(30 minutes)

Do 3 circuits. Rest 30 - 60 seconds between each set.

• 10 weighted bicep curls/15 body-weight tricep dips

• Crunches for 30 seconds

• 10 weighted squats/15 glute bridges

• Plank for 30 seconds

• 20 weighted chest presses/10 push-ups (modify as needed)

• Wall sit for 30 seconds

• 10 weighted dead lifts /20 body-weight reverse lunges (10 each leg)

• V-sit for 30 seconds

Gym workout(30 minutes)

Complete three sets of each exercise with dumbbells or barbells. Rest 30 to 45 seconds between each set.

• Back rows 10-15x

• Bicep curls 10-15x

• Chest press 10-15x

• Tricep extensions 10-15x

• Squats 10-15x

• Alternating lunges 10-15x

• Plank 30 seconds

• Sit ups 30x

Dumbbells(10 minutes)

Do 5 rounds of this circuit. Rest 45 seconds between each round

• 10 bent-over rows

• 10 squats

• 10 chest press

• 10 dead lifts

• 10 lateral raises

• 10 reverse lunges

• 10 bicep curls

• 10 V-sits

Dumbbells no.3(30 minutes)

Do this circuit 3 times. Do 15 - 20 reps the first time, 12 - 15 reps the second, and 8 - 12 reps the third. Rest as much as you need between each set. It's a doozy!

• Squats

• Bent-over row

• Tricep kickbacks

• Glute bridges

• Shoulder presses

• Chest flies

• Hammer curls

• Calf raises

• Plank twists

Dumbbells no.2(20 minutes)

Do 2 sets. Rest 30 - 60 seconds between each set

• 12 chest presses/bent-over rows

• Crunches for 30 seconds

• 12 tricep extensions/bicep curls

• Plank for 30 seconds

• 12 dead lifts/sumo squats

• Wall sit for 30 seconds

• 12 lateral raises/calf raises

• V-sit for 30 seconds

Running

Jogging

Jog for 30 minutes non stop. Yes, non-stop, even if it's a walking pace. Do. Not. Stop. Jogging.

Gamify

Create a play list with your favorite 5-6 songs. Jog at a decent pace and sprint during the choruses.

Running

Run on a treadmill for 2 minutes on normal level, and then increase the incline for 30 seconds, repeat 6 times.

Bodyweight

Body weight(20 minutes)

Complete three sets of each, rest 20 to 30 seconds between each set

• Alternating lunges 10-15x

• Inchworms 5x

• Squats 10-15x

• Push ups 10-15x

• Back extensions 10-15x

• Tricep dips 10-15x

• Plank 30seconds

Body weight no.2(quick circuit)

Do this circuit 5 times in a row with 45 seconds between each round

• Squats 10x

• Pushups 10x

• Side lunges 5x(each leg)

• Tricep dips 10x

• Reverse Luges 5x(each leg)

• V-sits 10x

High intensity interval training(HIIT)

Do a circuit and rest 30 seconds between each exercise. Do four circuits and rest 2 minutes in between each round.

• Jump Squats 10x

• Burpees 10x

• Tuck Jumps 10x

• Long jumps 10x

HIIT no.2(15 minutes)

Complete the circuit 3 times

• Alternating lunge 30 seconds (30 second rest)

• Inch worms 30 seconds (30 second rest)

• Squats 30 seconds (30 second rest)

• Push ups 30 seconds (30 second rest)

• Step ups 30 seconds (30 second rest)

Plyometric HIIT(8 minutes)

Complete the circuit twice

• Jump squats 20 seconds (40 second rest)

• Burpees 20 seconds (40 second rest)

• Jumping jacks seconds (40 second rest)

• High knees 20 seconds

Body weight no. 3(20 minutes) intense

Do 1 set of as many reps of each exercise. Proper form is mandatory! rest 1 minute between each exercise

• Plank

• Squats

• Push ups

• Step-ups

• Tricep dips

• Glute bridges

• Shoulder taps

• Reverse lunges(alternating legs)

• Supermans

• Crunches

Body weight no. 4(30 minutes)

Complete this circuit 3 times. Do 20 reps the first, time, 15 reps the second, and 10 reps the third. Resting as much as you need in between sets. It's a doozy.

• Squats

• Back extensions

• Step-ups

• Shoulder taps

• Curtsy lunges

• Tricep dips

• Plank twists