House Call, MD: Health Carefully Explained

Warm up (see above)

Perform the following 3 exercises for the indicated amount of time.  After you complete Exercise #1, continue seamlessly to Exercise #2 and then #3.

Exercise #1: Running

Run for 15 minutes at 75% of your fastest pace.  You can either use a treadmill or run outdoors.

• If running outdoors, try to run grass or dirt to minimize the force placed on your joints and run on a slight incline.
• If running on the treadmill, increase the speed and incline accordingly to reach your target heart rate. For example, an avid runner would increase their speed to 7.6 and incline to 2.0.

Exercise #2: Rowing Machine Intervals

Using a standard rowing machine, adjust the monitor settings to show you your split per 500 meters (this will look like a stop watch with “/500m” next to it).  You will use this number to adjust your rate during the exercise.

• Total Time: 10 minutes, alternating one minute at a fast pace and one minute at a slower recovery pace until you have reached 10 minutes total rowing time
• Fast Pace: Row at a rate of 1:50 – 2:15 / 500 meters (adjust your target rate based on your personal fitness level)

• Recovery Pace: Row at a rate of 2:30 – 3:00 / 500 meters

Exercise #3: Stair Intervals

Using either a Stair Climber or real stairs (check out your local stadium or park for some great stairs to run), complete 15 minutes of interval stair running.

• Stair Master: 15 minutes of “Interval” training alternating between 1 minute at a rapid pace and one minute at a slower pace.

• Real Stairs: Sprint up a set of stairs and then slowly jog down to the bottom, recovering as you go down the stairs to your starting position.  Repeat for 15 minutes.

Warm up

Refer to the House Call Trainer Guide for descriptions of all exercises included in the circuits below.  For all exercises, adjust weight based on your personal fitness level.   Do not try to lift excessive amounts of weight.  Using proper form and completing the correct number of reps is more important than lifting Herculean-sized weights.

Perform each exercise in the circuit in series.  Repeat the series of three exercises 3 times through (i.e. #1, #2, #3 then repeat #1, #2, #3 then repeat a final time #1, #2, #3). After you complete each circuit, move to the net circuit in the routine.

Circuit #1: Refer to the Trainer Guide for detailed instructions explaining how to perform each exercise in the circuit below

Circuit #2:

Tricep Pull Down

Circuit #3:

Dumbbell Reverse Flys

1. Cardio Training: 25 minutes Running (Either outdoors or on a treadmill)

• If running outdoors, try to run grass or dirt to minimize the force placed on your joints and run on a slight incline.

• If running on the treadmill, increase the speed and incline accordingly to reach your target heart rate. For example, I am an avid runner and if I were running on the treadmill, I would increase my speed to 7.6 and incline to 2.0.

1. First 5 minutes run at a slow/mild pace (heart rate between 60-65%)
   • Target Heart Rate= (220 – Your Age)
2. 15 Minute run at a steady pace- Ideal heart rate between 75-85% of maximum

3. Last 5 minutes slower pace (heart rate 60-65%) to cool down muscles

2. Core Training: Complete the following core training routine as explained below.

Mountain climbers (Three moves, follow in order)

Move 1

1. On the floor, get in basic push up position, arms in line with your chest.
2. Bring right knee up to chest, and then back to original position.
3. Alternate movement with left leg. Motion mimics climbing a mountain.

4. Move rapidly and do exercise for 30 seconds.

Move 2

1. On the floor, get in basic push up position, arms in line with your chest.
2. Bring right knee in and across, to left elbow.

3. Do 10 on each side.

Move 3

1. On the floor, get in basic push-up position, arms in line with your chest.
2. Bring right knee to outside of right elbow (works the obliques).

3. Do 10 on each side.

Floor work with Dumbells (Three crunch moves, follow in order)

Move 1

1. Lie on your back, knees bent at 90 degrees, feet flat on the floor.
2. Hold a 10-lb. Dumbbell in each hand (use a 5-lb. Weight if it is too heavy), upper arms perpendicular to body, as if you were about to chest press.
3. Crunch forward, bringing your arms straight up and touching dumbbells. Exhale on the move up, and inhale bringing your navel in on the way down.

4. Do 20 reps, and hold the last crunch for 10 seconds, drop weights and relax for a few seconds.

Move 2

1. Lie on your back and bend your knees to a 90-degree angle, raising thighs perpendicular to the floor.
2. Hold a 10-lb. Dumbbell in each hand (use a 5-lb. Weight if it is too heavy), upper arms perpendicular to body, as if you were about to chest press.
3. Holding weight, arms straight ahead, crunch forward, exhaling out on upward, and inhaling deeply on downward movement.

4. Do 20 reps, and hold the last crunch for 20 seconds, drop weights and relax for a few seconds.

Move 3

1. Lie on your back and bring legs up in the air.
2. Holding weight, keep arms straight out and crunch forward, bringing weights to front of raised legs.
3. Exhale out on the upward movement and inhale deeply on the downward movement.

4. Do 20 reps, hold the last crunch for 20 seconds, drop weights and relax for a few seconds.

Floor Work without Weights

Move 1

1. Lie flat on the floor, right leg straight out, left leg bent at 90-degree angle, foot on floor.
2. Place right hand lightly behind head. On exhale, bring elbow to left knee.

3. Do 10 reps, and switch sides for 10 more.

Move 2

1. Lie flat on the floor with both knees at 90-degree angle, feet flat on the floor.
2. Keeping arms straight at sides, crunch forward, exhaling on the way up.

3. Do 10 reps.

Floor Work (Lower Abs)

Move 1

1. Lie flat on the floor, arms next to body.
2. Flex your lower abs and on exhale, raise your legs until they are perpendicular to the floor.
3. Lower legs slowly, stopping about 1” from floor, inhaling on downward move.
4. Hold for 3 seconds, and then bring legs back up.

5. Do 10 reps.

Move 2

1. Lie flat on the floor, arms next to body, legs straight up in the air.
2. Lower right leg, keeping left leg in the air, to about 1” from floor.
3. Alternate with left leg.

4. Do 10 reps.

Move 3

1. Lie flat on the floor, legs straight on the floor, and arms next to body.
2. Flex your lower abs and on exhale, raise your legs halfway up and open legs out sideways in slow motion, and then bring them back together.

3. Do 10 reps, release to floor.

Plank Position

1. Go up on your elbows, keeping them in line with shoulders.
2. Make sure butt is up and head and spine are all in one line.
3. Hold for 30 seconds.
4. Drop, then go back into plank position for 40 seconds.
5. Drop, then plank for 45 seconds.

6. Drop and go into child’s pose stretch, then come up raising chest 3 times.

Perform each exercise in the circuit in series.  Repeat the series of three exercises 3 times through (i.e. #1, #2, #3 then repeat #1, #2, #3 then repeat a final time #1, #2, #3). After you complete each circuit, move to the next circuit in the routine.

Refer to the Trainer Guide for detailed instructions explaining how to perform each exercise in the circuit below.

Circuit #1:

Flys

Circuit #2:

Tricep “Skull Crushers”

Circuit #3:

Seated Cable Row

Warm up

Training Options: Running, biking or swimming; Heart Rate Goal of 75-80%

1. Run: 45 Minute steady run outdoors (preferably on grass or the beach)
2. Bike: 10 miles

3. Swimming: 35 minutes (laps: alternating between breaststroke, freestyle, backstroke and butterfly). Option: you can also use the aqua jogger (running in the water) for 30 minutes or the kick board alternating leg exercises for 30 minutes.

Perform each exercise in the circuit in series.  Repeat the series of three exercises 3 times through (i.e. #1, #2, #3 then repeat #1, #2, #3 then repeat a final time #1, #2, #3). After you complete each circuit, move to the next circuit in the routine.

Refer to the Trainer Guide for detailed instructions explaining how to perform each exercise in the circuit below.

Warm Up

Circuit #1:

Supermans

Circuit #2:

Bird Dog

Circuit #3:

Side Plank