Strength Training Workout
Try 2-3 circuits of these exercises with a minimum of rest between each exercise. Have a minute or two rest at the end of each circuit. The number of repetitions listed are the recommended target. You may need to build up gradually to this number.
1. Single leg sit and stand -10 reps per leg.
Start seated on the chair with knees bent at 90 degrees and lift one foot off the ground. Lean slightly forward and drive the other foot into the floor. From the fully upright single legged stance slowly reverse the movement to return to a seated position. To make the exercise simpler, choose a higher chair or elevate with a firm and securely positioned cushion.
2. Bodyweight squats - 20 reps
Set your feet just wider than shoulder width. Toes straight ahead or slightly turned out. Initiate the squat by taking your bottom backwards and then bend your knees to descend as if you are going to have a seat on a chair.
3. Walking lunges - 20 reps.
Take a medium step forward. Drop your hips vertically. Your torso should lean forward slightly. Rise up in that split legged position. Step through with your other leg.
4. Sliding leg curls - 15 to 20 reps
You will need a smooth, low friction floor and a low friction cloth or towel. Lie on your back with your feet on small towel or cloth. With your legs extended, lift your buttocks off the floor and stay in that elevated position. Slide the towel toward your buttocks by flexing your knees. If you start to get a cramp. Stop!
5. Push ups - 10 to 20 reps
Hands shoulder width or a little wider. Hands placed level with plane of shoulders (not extended in front of body). Lower your body toward the floor. Keep your body straight. Press back up till your arms are fully extended.
6. Plank / Single arm reach 30 - 60 seconds
Start with your forearms on the ground. Elbows under your shoulders. Hold your body parallel to the ground. If your back begins to hurt - Stop.
Single arm reach: From plank position. Reach forward alternately with each hand and tap the floor in front of you.
7. Towel row - 10 to 20 reps
Wrap a strong towel around a secure, sturdy post. A long towel such as a beach towel is better. Grip the towel hard and lean back. Keeping tension on the towel, pull yourself toward the post. Be very careful to stop the exercise while you can still maintain your grip.
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