Continued from Strength Training – zero weights chair exercises

A few weeks ago my local physician cleared me to start strength training with weight. He suggested pushups and similar exercises first.

I made it to one push-up. Actually, it was more like “wuh.”

It took me some time, and a lot of reading, but I finally came up with a strength training program with some weight added. I do this two to three times per week on days I am not fasting. I alternate this with my Strength Training – zero weights chair exercises.

The following exercises are done in rounds. You complete each set as listed below, move on to the next exercise, and when you have completed all six exercises you start over at the first exercise. Repeat twice until you have completed three rounds. Remember to always consult a physician before beginning any exercise program.

Squats – 20 – lower body

Stand straight up in front of a chair, squat down using only body weight until your legs reach a 90 degree angle. Then raise back up to standing position. Repeat until you have completed 20 squats.

I stand in front of a chair in case I lose my balance. If you have a grab bar in your home, it might be a good idea to hold onto it while you go through this exercise.

Modify this exercise by only bending your legs as far as you are comfortable.

Modified push-ups – 10 – upper body and core

Stand facing a chair or bench which is pushed up against a wall so it cannot move. Put both hands on the seat of the chair. Walk each foot backwards, away from the chair until you have reached a plank position with both arms extended. Now lower your body till your chest or face almost touches the seat of the chair. Then extend your arms to lift your body back to the plank position. Repeat until you have completed ten push-ups.

You can modify this further by using a wall instead of a chair. Start with both hands against a wall about shoulder height. Extend your feet out to a comfortable planking position. Then complete the exercise as above.

Modified reverse lunges – 20 – lower body

Begin the exercise by standing next to a wall and placing both hands on the wall about shoulder height. Next extend one leg back as far as you comfortably can and move your weight back until 2/3 of your weight is over your front leg and 1/3 over your back leg. Your front leg should be at a 90 degree angle, if you can. Return to your standing position and repeat with your other leg. Repeat until you have completed 20 reverse lunges (ten with each leg).

Dumbbell rows – 10 – upper body

Next find a gallon of milk or a gallon of water and hold it in your right hand. Put your left hand and your left knee on a chair or bench so that your left side is toward the chair and your right is facing away from the chair. Keep your right foot on the floor. Keep your back straight and parallel to the floor. Next lower the milk jug in your right hand until it almost touches the floor. Then pull it back up into your armpit. Repeat until you have done ten repetitions. Then repeat the whole exercise with your left hand holding the weight and your right knee and hand on the chair.

Modified plank – 15 seconds – core

Start with your hands on the seat of a chair which is placed against a wall as in the modified push-ups above. Extend your legs away from the chair until you reach the plank position. Hold for fifteen seconds. Keep your back straight.

Modified jumping jacks – 30 – cardio

Start standing straight up with feet shoulder width and arms at your side. Next move both arms out and up in a circular motion until they nearly touch above your head while simultaneously moving your right leg out and away from your left leg and touching your right toe to the floor while keeping the left leg planted. Return to the starting position. Repeat with the left leg. Then alternate right and left until you have completed 30 jumping jacks, 15 with each leg.

Next start back at the first exercise to begin the next round.

I can do all things through him who strengthens me. Philippians 4:13 ESV