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CardiacMaintenance
1.
Weights Days Bicep Curl Weights in hands hanging freely along your sides. Bend at the elbow and lift weights to shoulders. Return to starting position and repeat. Tricep Extension Hold weight securely above your head. Bend at the elbows down behind your head and lift back to starting position. Repeat. Shoulder Press Hold weights at shoulder level and extend the arms upward. Return to shoulder level and repeat. Side Dips Hold weights and arms hanging freely along your sides. Bend down to the right and left side, then return to the start.
2.
Core Hold weight with both hands at chest level. Lean forward and backward and repeat. Leg Extension Sitting on a chair, position feet right underneath the knees. Extend a leg outward and back, then the next leg. Repeat. Calf Raise With weights resting just above the knees and feet positioned underneath, push upward with your feet and back down.
3.
Ankle Weights Shin Scratch Take one foot and place it in front of your ankle. Raise your leg up while sliding your foot against your shin to your knee. Return to starting position and repeat. Hamstring Curl Standing, bend at the knee and raise the foot upward to the buttocks, then back down. Repeat. Hip Abduction Standing, raise the leg to the side of the body, then back down to standing position. Repeat. Back Leg Slide Standing, slide the leg backward and squeeze the bottocks. Return to standing and repeat.
4.
Leg Extension Sitting, extend the leg forward and then back down. Repeat, then perform again on other leg. Calf Raise Standing, raise up onto your toes and then back down.
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