Workouts

Whether you're in at home or in the gym. In a hurry or have plenty of time. Here are a plethora of basic to advance exercises you can try. Try not to skip a workout. Even a bad workout is better than no workout. Plus, most of the time when you start a workout, you don't want to stop. Please perform each exercise safely and consult with your primary care physician to see if you have any underlying issues that would prevent you from performing these exercise. Please modify each exercise according to any pain or injuries related to the back, joints, extremity or other parts of the body.

Here are some basics to help preserve your joints and increase mobility. Start small, and work your way up. It can be as little as starting a few minutes a day and adding a minute or two daily. As long as there is progress. Get better every day, come on you've got this!

Joint preserving activities

• Walking

• Elliptical

• Stair machines

• Bikes(can be stationary)

• Swimming

• Tai chi

Mobility increasing activities

Past injury activitiesWalking

Walking

Level 1

Take a brisk 15-minute walk, aiming for a pace that makes it difficult to hold a conversation. For an added challenge, consider incorporating hand and ankle weights. This routine is ideal for those with busy schedules.

Level 2

Level 3

Swimming

Level 1

Engage in interval swimming for a 15-minute session. Swim at maximum speed for 2 minutes, then take a 1-minute rest period. Repeat this sequence five times to complete the workout.

Level 2

Level 3

Yoga

Level 1

Do this sequence 10 times, more if you're up to it ;)

• Childs pose

• Downward facing dog

• Plank

• Upward facing dog

• Mountain pose

Level 2

Weightlifting

Body weight + weights no.2(10 minutes)

Do each circuit 5 times. Rest 45 seconds between each round

• 10 weighted squats

• 10 body-weight push-ups (modify as needed)

• 10 weighted step-ups (5 each leg)

• 10 body-weight tricep dips

• 10 weighted reverse lunges (5 each leg)

• 10 body-weight V-sits

Body weight + weights(15 minutes)

Bodyweight + weights no.3(20 minutes)

Body weight + weights no.4(30 minutes)

Gym workout(30 minutes)

Dumbbells(10 minutes)

Dumbbells no.3(30 minutes)

Dumbbells no.2(20 minutes)

Running

Jogging

Jog for 30 minutes non stop. Yes, non-stop, even if it's a walking pace. Do. Not. Stop. Jogging.

Gamify

Running

Bodyweight

Body weight(20 minutes)

Complete three sets of each, rest 20 to 30 seconds between each set

• Alternating lunges 10-15x

• Inchworms 5x

• Squats 10-15x

• Push ups 10-15x

• Back extensions 10-15x

• Tricep dips 10-15x

• Plank 30seconds

Body weight no.2(quick circuit)

High intensity interval training(HIIT)

HIIT no.2(15 minutes)

Plyometric HIIT(8 minutes)

Body weight no. 3(20 minutes) intense

Body weight no. 4(30 minutes)