HEALTH ONE MONTH FITNESS

My overall goal is in one month is for my mom to be able to say she is proud of her body; therefore, I'll be working with her to flatten and tone her stomach and leg muscles. Doing this, my overall goal is to make her happy (happier).

First week
Goal- strengthen leg muscles by walking, then jogging, and soon running

CARDIORESPIRATORY ENDURANCE

• 1st-Stretch for 15 minutes, walk for 10 minutes, stretch again for 10 minutes
• 2nd-Stretch for 15 minutes, walk for 15 minutes, stretch again for 10 minutes
• 3rd-Stretch for 15 minutes, walk for 20 minutes, stretch again for 15 minutes
• 4th-Stretch for 15 minutes, jog for 10 minutes, stretch again for 15 minutes
• 5th-Stretch for 15 minutes, run for 5 minutes straight, stretch again for 15 minutes

My mom's heart rate is 132/154.
The 1st and 2nd day she'll use 60% for her total heart rate (THR). The 3rd and 4th day she'll use 75% THR. The 5th day she'll use 85-90% THR.

Second Week
Goal- start toning arms

MUSCULAR STRENGTH AND ENDURANCE

• 8th- stretch for 15 minutes, lift 5 lb. weights (curls) 3x8, stretch for 15 minutes
• 9th- stretch for 15 minutes, lift 10 lb. weights (curls, dead lifts) 3x8 each, stretch 15 mins.
• 10th- stretch for 15 mins., squat with 10 lb. weights 3x10, stretch 10 mins.
• 11th- stretch for 15 mins., 15 lb. weights (curls, dead lifts) 3x10, squats 3x6, stretch for 15 mins.
• 12th- stretch for 15 mins., 15 lb weights (curls) 3x6, squats with 10 lb. 3x4, stretch for 15 mins.

The 8th and 9th day she'll use 55-60% THR.
The 10th and 11th day 70-75% THR. The last day (12th) she'll use 80-90% THR.

Third Week
Goal- becoming more flexible

FLEXIBILITY

• 15th- Stretch for 5 mins., raised arm positions (inhale), hand to foot position (exhale), x20 both, stretch
• 16th- Stretch for 5 mins., equestrian position (inhale), mountain position (exhale), x20 both, stretch
• 17th- Stretch for 5 mins., side planks, 5 for 1 minute, stretch 5 mins.
• 18th- Stretch for 5 mins., partial curl extension exercise, x30, stretch for 5 mins.
• 19th- Stretch for 5 mins., quadruped arm/leg raises, x30, stretch for 5 mins.

Throughout all the days for this week, she'll use 50-60% THR.

For stretching, it's simple stretches such as calf, hamstring, hip flexor, knee-to-chest, shoulder, and neck stretch. Hold for 30 seconds and then switch sides. **Reminder we will NOT workout on weekends.**