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Getting Back Into Working Out

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first of all, I think it 's great that you are ready to get back into working out. Since you 're already on a nutritional plan, let 's focus on what you can be doing to help ensure that you are maintaining your lean muscle while continuing to work toward your goal of dropping pounds and, in particular, body fat.

Let 's get you started on a strength-training routine and a walking plan. For the first two weeks, I just want you to perform the strength routine two times per week (i.e., Tuesday and Thursday) and you can perform the walking routine, three times per week (i.e., Monday, Wednesday and Friday). In addition, I want you to only perform two sets of each exercise during weeks one and two.

During week three, I want you to add a third
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While keeping your back in contact with the ball, take two seconds to lower yourself until your thighs are parallel or slightly below to the floor (below photo, right side image, bottom position). Hold for one second and then take one second to return to the top position. Repeat for the prescribed amount of reps.

A2) Standing Chest Press with Resistance Tubing: Two to three sets, up to 15 reps, 60 seconds rest.

Wrap the resistance tubing around a sturdy shoulder-height object such as a bedpost or stair railing. Grasp the tubing with your palms facing forward. Assume a split stance with your left foot forward (below photo, left image, start position).

Slightly tighten your core and take one second to press your hands forward until your arms are fully extended in front of you. Keep your arms straight and parallel to the floor. (below photo, right side, finish position) Take three seconds to return to the start position. Repeat to complete the set. standing chest press
Note: Focus on squeezing your chest muscles as you bring your arms forward.

B1) Supine Glute Bridge with Mini Band: Two to three sets, up to 15 reps, 60 seconds rest.

Place a mini band around both legs just above your knees and lie on the floor so that you are facing the ceiling with your knees bent, feet flat on the floor and your arms are extended away from the body at about a 45-degree angle with your palms facing up. Make sure your feet are about hip width apart. Before you actually
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