If you are just starting out the key is to start off slowly and to progress at a gradual pace. Find below a sample workout to get you started.
Cardio: 20 minutes(60% of your max heart rate)
| EXERCISE | SETS | REPS |
| 1. Leg Extensions | 2 | 8-12 |
| 2. Lying Leg Curls | 2 | 8-12 |
| 3. Pulldowns to Chest | 2 | 8-12 |
| 4. Pec Dec | 2 | 8-12 |
| 5. Crunches | 2 | 12-1 |
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
*Perform your exercise routine three times each week with 24 hours rest between each workout.
Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Pec Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.