Daily 45-60 Minute Workouts

by Mariana Bozesan

The Surgeon General in the U.S. recommends that American adults exercise for 30 minutes and children, 60 minutes, daily. More exercise should be added to “prevent weight gain, to lose weight or to maintain weight loss … especially combined with healthy eating” ¹.

The following menus offer a way comply with the Surgeon General's recommendations. If you have been sedentary for quite some time, you may want to start with the shorter exercises offered on this website, and as you build strength and endurance, work up to these.

For optimal results perform cardiovascular and flexibility training together in the same workout.
As you exercise, it is important to remember to breathe deeply. Your muscles need the oxygen.


Monday 45-60 Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Make quarter-circles with your head. Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat five to 10 times.


• Jog in place for one minute.

Cardio:

• Take a walk or run around your neighborhood or on the treadmill for 30 minutes.

Strengthening:

• Standing Squats (quadriceps/gluteus): Perform squats with your feet hip-width apart bending your knees until your torso is parallel with your bent knees; then slowly raise your body up to the starting position. Repeat this exercise for 15 reps at four sets.


• Downward Dog (arms and legs): Perform the downward dog yoga pose: stand erect, bend torso forward placing your hands palms side down on the floor while keeping you knees slightly bent and heels up. Place one foot at a 90 degree angle behind you then the other foot so that your body is in an upside down "V" stance – slowly lower heels to the ground – hold for 30 seconds.


• Crunches (stomach/oblique muscles): Lie on your back and bend knees raising your upper torso to a 90 degree angle. Repeat exercise for 20 reps. Then working the oblique muscles do crunches at a 90 degree right angle, then left angle for 20 reps on each side. Repeat four sets of each suggested rep.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sit on the floor with legs extended in front of you. Bend one knee out to the side where your heal rest by your hip so that you are sitting in a runners stretch. Gently lower your back to the floor keeping your bent knee as close to the floor as possible. Hold this stretch for 30 seconds. Then repeat stretch on the opposite leg.

Tuesday 45-60 Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dance in place for one minute. Turn the music up loud, flail your arms and have fun with it!

Cardio:

• Elliptical machine: Use for 30 minutes or walk up and down the bleachers at your neighborhood school’s football field.

Strengthening:

• Lateral raise (shoulders): Sit in a chair with your back firmly straight. Take two dumbbells - one in each hand with the palms facing down at your sides. Exhale as you slowly lift the weights out to the side until they are slightly above the shoulder level – make sure your elbows are slightly bent. Hold for one second. Then inhale as your slowly lower your arms back to your sides. Repeat 15 reps. at four sets.


• Squats (hamstrings): Using an inflated workout ball, place it against the wall and between your lower back. Slowly bend your legs and lower your body so that your knees travel forward over your toes. A full squat position is reached when your upper legs are parallel with the floor. Without bouncing, slowly push up to starting position. Repeat 10 reps. at three sets.


• Crunches (stomach/oblique muscles): Lie on your back and bend knees. Raise your upper torso to a 90 degree angle. Repeat exercise for 20 reps. Then working the oblique muscles do crunches at a 90 degree right angle, then left angle for 20 reps on each side. Repeat four sets of each suggested rep.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Ardha Matsyendrasana - The Half Twist Posture (lower back): Sit on the floor bending both knees. Slide your left foot under your right leg until left foot reaches right hip. Step the right foot over left leg with the right knee pointing straight up. Gently twist the torso to right placing the right palm on the floor. Place the left arm over the right knee further extending the torso right. Turn your head in the right direction. Hold this pose for one minute. Then counter twist with torso to the left. Right foot by left hip. Step left foot over right leg with left knee pointing straight up. Gently twist torso to the left placing left palm on floor. Placing right arm over left knee further extending the torso to the left. Turn head in left direction. Hold for one minute.

Wednesday 45-60 Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Jump in place while shaking your arms out in front of you then to your sides for 15 seconds.

Cardio:

• Stairmaster: Perform 30 minutes of cardio or hike one of your neighborhood trails (preferably a hilly trail, if possible).

Strengthening:

• Standing Curl (biceps): Take two dumbbells (use a weight comfortable for you) one in each hand. Stand with feet shoulder-width apart placing palm upright at your side. Breathe out as your lift the dumbbells towards your biceps. Keep elbow close to your sides. Hold for two seconds then as you gently lower the dumbbells back to your original position in a controlled motion inhale slowly until you are at the starting point. Repeat 10 reps at four sets.


• Push-ups (chest): Facing the floor, arms are extended with elbows slightly bent – balancing on your palms and toes (for modified version bend at knees). Arms should be shoulder-width apart and your head should be up. In a controlled motion lower yourself to the right above the floor’s surface – hold for 30 seconds. Then lift yourself to the starting position. Repeat eight reps. at three sets.


• Crunches (stomach/oblique muscles): Lie on your back and bend knees. Raise your upper torso to a 90 degree angle. Repeat exercise for 20 reps. Then working the oblique muscles do crunches at a 90 degree right angle, then left angle for 20 reps on each side. Repeat four sets of each suggested rep.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Supta Padangusthasana - Reclining Big Toe Pose (calves, hamstrings, hips and groin): Lie supine (on back) on the floor. Legs must be strongly extended – using a long scarf or strap grasp it at both ends – secure around the arch of your right foot. Then slowly raise leg to a 90 degree angle – hold it for one minute. As you’re holding walk hands up strap until arms are fully extended. As you fill comfortable pull the foot closer to the head – hold 30 seconds then slowly lower leg to starting position. Perform stretch on opposite leg.

Thursday 45-60 Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Sprint to the end of the hallway and back raising your knees as high as you can while extending your arms in a forward and backward motion with a bent elbow. Repeat this exercise for one minute.

Cardio:

• Bicycling (stationary or outdoor cycling): Perform 30 minutes of cardio.

Strengthening:

• Triceps Pressdown: Take a bar(bell) in both hands (or dumbbells in each hand). Palms should face torso, bend elbows at chest level. Slowly lower bar in a concentrated controlled movement until arms are fully extended. Then raise arms – elbows out to the side – in a controlled movement to the starting position. Repeat 10 reps. at four sets.


• Kick-up (gluteus): Kneel on all fours with palms facing down – hands shoulder-wide apart. Raise your leg until thigh is same level as torso. Bend knee as you push your leg towards the ceiling. Keep head up through exercise. Repeat 15 reps. at four sets.


• Crunches (stomach/oblique muscles): Lie on your back and bend knees raising your upper torso to a 90 degree angle. Repeat exercise for 20 reps. Then working the oblique muscles do crunches at a 90 degree right angle, then left angle for 20 reps on each side. Repeat four sets of each suggest rep.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Moving Child’s Pose (back, hips, thighs, ankles): (a) Kneel on all fours slightly arching the lower back. Palms lying flat with knees positioned under hips. Slightly raise the back into a cat position – tip pelvis forward forming a slight arch in the stomach – inhale as you move your pelvis forward. Lower back to the starting position. (b) Kneel on your knees. Exhale and tuck your chin to your chest while lowering your torso between your thighs - keep palms face up on the floor while resting your buttocks on your heels. Your forehead should be gently placed on the floor. Continue between steps (a) and (b) for three reps.

Friday 45-60 Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Jump rope in place for two minutes.

Cardio:

• Swim for 30 minutes.

Strengthening:

• Pull-ups (arms, back, shoulders): Use a pull-up machine or bar that will support your weight. Grasp bar with palms facing out – hands should be positioned wider than shoulder-width apart. Allow your lower body to dangle with bent knees. Gently pull yourself up until your chin is level to the bar. Then lower your body to the starting position. Repeat 10 reps.


• Crunches (stomach/oblique muscles): Lie on your back and bend knees. Raise your upper torso to a 90 degree angle. Repeat exercise for 20 reps. Then working the oblique muscles do crunches at a 90 degree right angle, then left angle for 20 reps on each side. Repeat four sets of each suggested rep.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Bharadvaja's Twist (lower back, spine and abdomen): Sit with your leg straight out in front of you. Shift onto right buttocks, bend your knees. Then lift buttocks and slowly reposition it to rest evenly on or hover over the soles of your feet. Gently twist your torso to the right side placing both hands (and palms) on the floor next to your right thigh. Then softly counter twist to the left side placing both hands and palms near your left thigh. Hold this pose for one minute on both sides.

Saturday 45-60 Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Anjali Mudra (Salutation Seal): Sit down with both legs outstretched. Bend the left knee and place the sole of the left foot against the right thigh so that the heel touches the perineum. Bend the right knee and put the right heel against the public bone. Keep hands with palms open if done between sunrise and sunset; otherwise reverse the palms. The spine should always be held erect. Practice the "perfect pose" for five minutes.


• Arm Circles (arms and chest): Start with your arms at your sides - fists clinched. Continue to keep arms at your side, swing your arms in a clock-wise motion for 10 reps, then in a counter-clockwise motion for another 10 reps.

Cardio:

• Dumbbell Press (chest): Lie on your back with knees bent at a 90 degree angle. Holding dumbbells in each hand lower your arms leading with your elbows forming an arch – elbows should in line with shoulders. Then slowly extend your arms and press dumbbells towards the ceiling. Repeat 12 reps at four sets.


• Hammer (biceps): Stand with your feet shoulder-width apart holding dumbbells in each hand by your side – palms should be facing in. Slowly curl your arms up to a 90 degree angle – hold for one second. Then return to starting position. Repeat 15 reps. at four sets.

Strengthening:

• Lower Leg Lifts (lower abdomen): Sit on the floor and bend knees at 90 degree angle. Raise knees to your chest then extend legs straight out in front of you – hold for one second. Then return knees to your chest. Repeat exercise for 20 reps.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step five times.


• Dhanurasana - Bow Pose (chest, back, abdomen, ankles, groin): Lie on your stomach with knees bent in a 90 degree angle with soles of feet facing ceiling. Exhale stretching heels close to your buttock bring back your hand to grasp ankles lengthening the pull to the buttocks as far as you can. Hold pose for 30 seconds – continue breathing throughout hold.

Sunday
Celebrate!! You have just completed a week’s worth of extensive exercise. Do something very special for yourself!! And get some rest – this is the first week of the rest of your life!