New workout plan
So I started doing a new workout plan today to further my rehabilitation to get back to the shape I was in before I went to the hospital a while back. The closest thing I've done to a workout like this was in highschool for football. since then I just have done a basic military workout. It's sort of a 12 week plan, so I'm hoping it goes pretty good, but we'll see. After doing one day so far I am exhausted as I find that because of the medicine I have to be on, and because I pretty much lost most of my strength while in the hospital. It consists of something like this. For those who workout let me know if you've done anything similar to it, and how it went for you.
Mondays, Wednesdays, and Fridays
Weights.
1. Pushups (Against the wall if cannot be performed yet on the floor) 2 sets of 10-15 reps (30 second rest)
2. Two Arm Dumbbell Rows 2 sets of 10-15 reps (30 second rest)
3. Flat Dumbbell Bench Press on the Floor 2 sets of 10-15 reps (30 second rest)
4. One Arm Row 2 sets of 10-15 reps (30 second rest)
5. Shoulder Overhead Press 2 sets of 10-15 reps (30 second rest)
6. Bent Over Laterals 2 sets of 10-15 reps (30 second rest)
7. Dumbbell Curls 2 sets of 10-15 reps (30 second rest)
8. Overhead Triceps Extensions 2 sets of 10-15 reps (30 second rest)
9. Dumbbell Squats 2 sets of 10-15 reps (30 second rest)
10. Stiff Legged Dead lifts 2 sets of 10-15 reps (30 second rest) (Skip if you have lower back problems)
11. Lunges 2 sets of 10-15 reps (30 second rest)
12. Calf Raises 2 sets of 10-15 reps (30 second rest)
Tuesdays, Thursdays and Saturdays: Cardio / Abs.
Abs
1. Crunches 3 sets of Maximum amount of reps that you can perform in good form (30 seconds)
2. Leg Raises 3 sets of Maximum amount of reps that you can perform in good form (30 seconds)
Cardio
1. Walk / Run 2 times morning and night 2 miles each.
It's a lot of work, but I think it will be worth it in the end mixed in with a healthy diet.