Get Serious About Staying Healthy-Fitness Plan Week 1

By Kia Edwards

Get Serious about Staying Healthy

As a trainer who mainly focuses on in-home exercise, I can tell you that a gym is not necessary to keep fit. A few pieces of basic equipment and a small space can help you achieve or maintain a healthy fitness level. This month, I’ll give you weekly exercise plans to help you reach your goals without having to go to the gym. They are simple, yet effective and can be done by nearly everybody.  Each workout should start with a short warm-up to get your muscles ready and end with a quick stretch.  

If you have any health concerns, contact your doctor to be sure that it is safe for you to exercise.  If you have any specific questions, please feel free to reach out to me at  HYPERLINK “mailto:kia@LaFortesse.com” kia@LaFortesse.com and I will respond as quickly as possible. 

What you’ll need: 

Dumb bells: 10-15 lbs or Resistance Bands 

An exercise mat, preferably one with good padding to protect your back

Good sneakers 

Optional pieces: 

Exercise ball

Medicine Ball

Jump rope 

Monday: Cardio and Core

25 Sit-ups

WOMENSHEALTHMAG.COM25 Leg lifts

30 second plank holds (four sets) FiTWATCH.COM

Repeat 1x

30 minutes of cardio: Your choice

Here are a few options

Jogging

Biking

Jump Roping

Hiking

Stair Climbing

Tuesday: Upper Body

ExerciseRepsSets Bicep Curls15x Tricep Kickbacks15x  Overhead Shoulder Presses15x Push-ups (do beginner push-ups if necessary)15x 

Wednesday: Lower Body

ExerciseRepsSets Stationary Lunges15x Squat Hold against Wall 30sec 2x Calf Raises 30sec 2x Push-ups (do beginner push-ups if necessary)15x

Thursday: Cardio and Core

25 Sit-ups

25 Leg lifts

30 second plank holds (four sets)

Repeat 1x

30 minutes of cardio: Your choice

Friday: Cardio

30 minutes of cardio: Your choice

Saturday and Sunday: Rest with light stretching

Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach.  Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com