Use this Customized 60-Day Weight Loss Exercise Routine to Compliment Your 60-Day Weight Loss Plan!
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.
SITS TO STANDS
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.
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.
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.
RUNNING IN PLACE
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.
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.
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.