My favorite muscle groups to work are by far my legs and shoulders! Use this as a guide but use the appropriate weight dumbbells for your level of fitness. You should always be challenging yourself-NEVER go through the motions, make your breathing rhythmic and push through the last few reps! Of course before you would try any of these exercises make sure your doctor approves that you are healthy enough!!
Start-warm up on the row machine for 5 min or go as fast as you can to 500 meters
Lightweight dumbbell circuit 7.5lbs 15 to 20 reps of front raises, flye, row and press. Repeat 2 to 3 times.
Power T with 7.5 dumbbells (or whatever you can handle that burns you out around rep 10 to 12) Power T is a front raise and a lateral raise to make the shape of a “T” together! yay! Repeat 2 to 3 times.
Seated heavy shoulder press with 2 or more times the weight you used in the above circuit. So in this case 15lb + pair of dumbbells-3 sets of 6 to 8 reps. Rest for 2 min between the heavy sets.
3 sets of 25 Calf Raises-inner, outer and straight-make sure you hit all three positions!! Remember to SQUEEZE!!!
Leg extension machine-3 sets of 15
“Aero Squats” or otherwise know as one-legged squats-3 sets of 15 on each leg
Cossack lunges-3 sets of 15
120 Walking lunges
Hip adductor and abductors machines-3 sets of 15 on each
Barbell thrusters heavy alternating with push ups-21 thrusters, 10 push ups, 15 thrusters, 10 push ups, 9 thrusters, 10 push ups-ALL in a row without stopping…..and now you are DONE!