Heart to Hartman

Health Guide for Congenital Heart Disease

At home cardio and core workout

Posted on 3/19/20 in Exercise

Want to do some cardiovascular exercise but do not want to run or walk or ride a bike? Need some things you can do at home? I have created a workout for you! If you do not have a jump rope you do not have to buy one. Find any rope or cord or stretch a rolled up towel on the floor and jump over and back. If you do not have an agility ladder, use side walk chalk or the tiles on your floor! For step ups, any step will do, and if you do not have any dumbbells, use canned goods, or no weights at all.

The time and set recommendations are listed, but modify to your liking. Just get that heart rate up to at least 40% of your age predicted max (220-age X.4) unless you are on meds that effects your heart rate. In that case, keep you intensity level between talking and singing.

Try to get 20-30 minutes of exercise daily, but do what you can. Anything is better than nothing!

For videos of the exercises, visit my Instagram at hearttohartman 1\6\2019

   Cardio workout 1

3 rounds

Jump rope 100 times

Agility ladder 3 times

Mt Climbers 30 seconds

3 rounds

Jump rope 50/ leg

Step ups 30 seconds

Reverse lunge with shoulder press 30 seconds

2 rounds

Plank with hip drop 10/side

Modified V- ups 12 reps



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