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Weekly Home Class For You
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the seven questions in a Physical Activity Readiness Questionnaire. The questionnaire can be found by clicking on the PAR-Q link above. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.
The physical activity programs found on this site are designed for those 15 - 69 years of age, not pregnant and in good health. Those outside of this age range or who are pregnant should not engage in the following activities. Consult a doctor and/or a certified fitness professional one-on-one to develop a program appropriate for you.
MINI BOOT CAMP (updated Nov 25)
This fitness program is designed for those who are in good health and who have been physically active and fit. If this is your first time participating in a fitness program or have not been active for a great deal of time, please consider a lower intensity program available in your community.
Time: 50 -60 minutes
Equipment: You, light to medium weights and a set of heavy weights
Remember to work at your own pace. If you feel that your heart rate is too high, decrease your heart rate by marching in place. If you feel dizzy, march in place until your heart rate is reduced and go right into your cool down.
10 minute warm up, for the first five minutes do a cardio warm up then incorporate specific muscle stretches.
Have water ready!
Do one exercise, take a one minute break. Do the first exercise, add the second. Take a one minute break, repeat both add the third. Take a one minute break. Continue on until through. Take breaks and rests when you need them by walking on the spot until your heart rate and breathing is in a comfortable place.
10 – Forearm to Hand Plank-Ups
20 – Jumping Jacks, modified if you wish by touching floor
30 sec - Tricep Extension
1 min – Upright Mountain Climbers
10 - Fly, Butterfly Row, Lat Raise
1 minute - Bicycle
1 minute - Bicep Curls
10 - Burpees
10 – Power Lunge Jumps
DRINK LOTS OF WATER!
March in place for 2 minutes to bring heart rate down, march longer if needed.
COOL DOWN -
Stretch all major muscle groups. Refer to stretching page for stretching ideas.
Make sure to drink plenty of water.