I often times sit and reflect on many things during my free time. I try to put myself in the position of that person struggling to exercise or to stick with a fitness regimen.  “What if I could change they way they thing?” is a question i ask myself more and more.  “What if I could get them to think of physical activity as something that is not a burden, or even better, as something that is not an option?” …. “What if they put into their body at least half as much as they put in to everything else?”   Hell, if they could just give their bodies at least 10% they would see the wonderful benefits of exercise that I keep preaching about.

These thoughts lead to the printable workout listed below.  In it i included some basic exercise that are broken up in three categories

  1. Cardio Exercises
  2. Upper Body Strength Training & Core
  3. Lower Body Strength Training & Core

There exercise that I chose are only to paint a picture in your head. Feel free to swamp them out with other exercises that you love. For example, if you don’t like push-ups you can do bench presses or pull -ups in place of them and if you don’t like squats you can switch it to be chair sits or WHAT EVER.  Pick exercise that you love, that you can do safely, and that challenge you.

Remember that if you take medication to know about the right dosage, also, here’s a good guide on Ladasten and more information about the pills.

The following is a List of Exercises Used in the printable (CLICK THEM TO REVIEW EXERCISE DESCRIPTIONS: Soon you will be able to see short videos of each)

  1. Power Walk, Run, Sprints:
  2. Jump Rope or Jumping Jacks:
  3. Stair Climbing or Hill Climbing:
  4. Push-ups:
  5. Sit-ups
  6. Bicep Curls
  7. Reverse Crunches
  8. Tricep Extensions
  9. Toe Touches
  10. Squats:
  11. Planks
  12. Lunges
  13. Hip Touch Downs
  14. Bridges
  15. Torso Twists



Exercise 150  Minutes Per Week