Month 1 -- Week 1

During this first month, you'll be doing 3 workouts each week. For these workouts, we want to focus on total body conditioning, or things that will get your heart rate up while also taxing your muscles. This will help to burn optimal calories and build strength and endurance as we gradually increase your workload. The goal is to aim for about 20-30 minutes for each session. I would suggest downloading an interval timer app on your phone (there are many free ones).

Pool Workout

Warm up by swimming laps, any stroke that you feel comfortable doing, for 5 minutes. Do a nice, slow pace to slowly increase heart rate.

With this workout, you're going to be performing for time. So you'll set your timer for 30 minutes and see how many times you can complete a whole set.

The set starts with these 5 exercises (see video):
Core Rotation 10 reps
Sit Up on Wall 10 reps
Superman Kick 30 seconds
Straight Leg Lift 10 reps
Knee-Tuck with a Twist 10 reps

Then you'll immediately do 10 laps of the pool as quickly as you can, your choice of stroke.

Repeat this entire thing until your time runs out. Write down how many sets you were able to get through.

Total Body Workout

You will need your interval timer and a pair of dumbbells for this workout. You will have 10 total exercises to go through twice, making this about a 13 minute workout (though I would recommend a couple of minutes before to warm up and afterward to stretch and cool down). You will set your interval timer for 20 rounds of 10 sec rest and 30 sec work. I will provide a link for each of the exercises.

• Straight Punches 
• Dumbbell Romanian Deadlift
• Superman
• Seated Oblique Twist Modifications for this would putting both feet on the ground and using lighter or no weights. The girl in the video is using a medicine ball. If you'd like the extra challenge, use one of your dumbbells or your red stability ball.
• Hook, Jab, Uppercut
• Push up To modify, do it from your knees and over time work up to doing a full push up.
• Air Squats If you feel knee pain, don't bend as deep and make sure to not go over your toes. Your bum should be sticking out as you bend.
• Flutter Kicks
• Dumbbell Arnold Press 
• Sumo Squat Pulses

Your Choice of Low-Impact Workout DVD

For the third workout, you may choose any of your favorites. This is a great time to do your core workouts, Yoga/PLYO, or anything of that nature. If the duration is less than 20 minutes, I would suggest adding something on, such as another short video or 10 minutes of cardio (swim, bike, easy walking if your foot allows it).