Absolute Balance

2025, let’s go!!!

January and February workouts 🩵🩵🩵🩵

4 separate posts below will take you through each day.

4 strength training days a week 💪🏼

Print your tracker and increase weight and or reps as these next 8 weeks pass…yes I carry a clipboard 🤓

If you have been following along for a while, you will see the format has changed slightly into blocks, let me know if that doesn’t make sense, or if you don’t like it 🙃

Also you may see there are no stretching, warm-ups, or cardio workouts. That’s all still important 😉.

I use a sled for warm-up…if you have access to one use it!! It’s incredible for your knees. Push & Pull.

Try adding 30 second sprints to the end of your workout. Today I did 3.

At least one day a week, I make time for yoga. If you’re in the Phoenix area and want info on my favorite FREE yoga spot, let me know 🧘🏼‍♀️

Bring in 2025 strong for your future you 🩵

(4/4)
JANUARY/FEBRUARY Full Body Strength workouts are here!! (4 workouts total on separate posts)

Slight format change. Move through each block of 2 exercises alternating to complete 3 sets of 8-12 reps.

Print the free tracker so you can track your weights and reps and increase as you can! PDF linked in bio 💪🏼💪🏼💪🏼

If you need any modifications or adjustments as a physical therapist I can help! Links for scheduling mobile or virtual visits are in my bio.

STRENGTH DAY 2
Block 1:
Goblet squat
Dumbbell Hamstring Curl (start light to get the hang of positioning with your feet)

Block 2:
Incline Bench Press
Single arm row

Block 3:
Overhead tricep extension
Bicep curl

Finisher: 60 seconds
Single leg calf raise (use a step for full range of motion)

Workout 3 of 4👇🏼
JANUARY/FEBRUARY Full Body Strength workouts are here!! (4 workouts total on separate posts)

Slight format change. Move through each block of 2 exercises alternating to complete 3 sets of 8-12 reps.

Print the free tracker so you can track your weights and reps and increase as you can! PDF linked in bio 💪🏼💪🏼💪🏼

If you need any modifications or adjustments as a physical therapist I can help! Links for scheduling mobile or virtual visits are in my bio.

STRENGTH DAY 3
Block 1:
Walking Lunges
Sumo deadlift

Block 2:
Concentration Curl
Reverse Fly

Block 3:
Alternating Bridge Press
Bird dog Row

Finisher: 60 seconds
Burpees

WORKOUT 2 of 4

JANUARY/FEBRUARY Full Body Strength workouts are here!! (4 workouts total on separate posts)

Slight format change. Move through each block of 2 exercises alternating to complete 3 sets of 8-12 reps.

Print the free tracker so you can track your weights and reps and increase as you can! PDF linked in bio 💪🏼💪🏼💪🏼

If you need any modifications or adjustments as a physical therapist I can help! Links for scheduling mobile or virtual visits are in my bio.

STRENGTH DAY 2
Block 1:
Close stance heels elevated goblet squat
Hip thrust

Block 2:
Savickas Press
Dumbbell Pull-over

Block 3:
Russian Twists
Dumbbell bridge fly

Finisher: 60 seconds
Jump lunges

JANUARY/FEBRUARY Full Body Strength workouts are here!! (4 workouts total on separate posts)

Slight format change. Move through each block of 2 exercises alternating to complete 3 sets of 8-12 reps.

Print the free tracker so you can track your weights and reps and increase as you can! PDF linked in bio 💪🏼💪🏼💪🏼

If you need any modifications or adjustments as a physical therapist I can help! Links for scheduling mobile or virtual visits are in my bio.

STRENGTH DAY 1
Block 1:
Bulgarian Split Squat
Dead Lift

Block 2:
Bilateral Side Raise
Supinated Tricep Kickback

Block 3:
Single Arm Suitcase Carry (make sure shoulders are level) Recommend 30 seconds each side.
Plank Row

Finisher: 60 seconds
Push-ups or Pull-ups

Happy Halloween! Tomorrow is November 1st 🤗

I hope you saw amazing strength gains on your tracking sheet over the last 2 months. Here are your workouts for November/December.

Print the tracking sheet in my bio to keep handy.

These videos go through the exercises in the strength workouts. There are 3 strength days. You should aim to strength train 3-4 times per week. You can keep moving through these strength workouts for the next 2 months and keep track of the weights and reps you complete and AIM FOR GAIN! I recommend two cardio workouts a week as well and those are also in the tracking sheet.

Each Workout complete 3 sets of 10 of each exercise by moving through the LAA order so you do not have to take breaks.

A strength workout
Leg: knees over toes elevated split squat
Arm: bilateral serve with squat/side step
Ab: elbow to knee balance

Leg: step up with hip abduction
Arm: tricep dips
Ab: bridge with heel slide (paper plates work great)

B Strength Workout
Leg: dead lift (dumbbells or long bar)
Arm: bent over wide row
Ab: over head dumbbell March

Leg: side lunge (1-2 dumbbells your choice hold)
Arm: gorilla row
Ab: high plank bicep curl

C Strength Workout
Leg: tiptoe narrow split squat
Arm: upright row and press
Ab: elbow tap alternating

Leg: goblet sumo squat with pulse
Arm: windmill tricep press
Ab: bridge with lat pullover

Holiday months are here, so it’s more important than ever to keep up your care for your body so you have energy to enjoy it all now and in the future. Happy to help if you have questions or need modifications. Virtual Physical Therapy visits are available. Website linked in my bio.

You 5 day a week workout plan is linked in my bio! Print and you’re set for September and October 🤗 No wondering what to do at the gym just get in and get out 😊 Track your weights/reps and increase as able over the 2 months.

Videos of the exercises here in a separate post. Virtual or in home visits available if you need modifications, help or specific treatment.

Finalizing workouts for September and October today. A little behind the scenes in what goes into making these plans.

I love this checklist to make sure I’m hitting the major muscle groups and longevity functional movements.

Think of yourself at 70, 80, 90…maybe even 100, what do you want to be able to do? I don’t have huge triathlon or mountain climbing goals, but I know I want to be able to get on the floor with my grandkids, carry my own groceries, maybe travel carrying my own suitcase, get in and out of my pool, play some pickleball…get off the toilet and in and out of the bath, or off the floor if I fall…

It’s hard to imagine but if you don’t put focus on these things you will lose it…I unfortunately see it everyday in the patients I see that no longer can do these things. Getting it back is much harder then keeping it up 😔

New workouts coming in September and the tracker will be in the links. But if you workout elsewhere take a peek at the workout checklist. Is your current workout hitting all the categories? Let’s age strong 💪🏼

Your August workout printable is in the links!

Tracking and having a plan in front of you is a game changer!!! Self accountability and progress right before your eyes.

Grab heavy weights particularly for those leg exercises.

Weights should be heavy enough that you can complete 8 with good form and it feels pretty hard to keep good form on the last 2 repetitions of your set.

I have completed the workouts I give you, the month ahead so all the kinks are worked out. This is what this workout looked like for me. Start where you are and move up as you go 🩵💪🏼🩵

Cardio!

If you have been following along with your workout tracker, you will see I have suggested there 2 days of cardio a week…but have never elaborated on that 😜…that has been intentional ☺️

I feel very strongly that weight training should be established and prioritized especially for someone new to exercise. However, the cardio portion of your fitness/longevity is important too! So I suppose it’s time to mention it ☺️

This is a simple chart (from the internet) that simply outlines the heart rate training zones.

I do one zone 2 workout a week to work on endurance, and one zone 4/5 workout to push my speed and maximum capacity which is something that declines as we age quickly.

There are tons of ways to do cardio outdoors or indoors. I typically use a treadmill or other cardio equipment like stair stepper, or rower but there are other non-gym options too.

For me this looks like this:

❤️Zone 2: treadmill at 3mph then adjust incline to get my heart rate between 130-140 where I can still talk/sing 😂 but it’s a little breathy. 20-60 minutes based on my availability.

❤️Zone 4/5: treadmill sprints. Using a free timer app. I set up timer for 2 minutes warm-up then 20 seconds on, 20 seconds off and repeat the timer for 15-20 min then cool down. 20 seconds I SPRINT…like as fast as I can. Then hop to the sides to rest for 20 then repeat. Watching my heart rate so I know I’m working in zone 4/5. This may look different for you. It’s also easily done on a bike or even outside.

Cardio can look different for everyone. Maybe a hike or swim etc but it shouldn’t be easy. And should aim for at least 30 minutes but give what you can with target zone training…meaning spending the time in the zone you are aiming for.

What a cardio workout is not though is cleaning the house, grocery shopping or doing daily activities. I know these things can be difficult and use energy but it’s a miss to let these replace training. Train so as you age you can keep doing those daily activities without any trouble!! 💪🏼💪🏼💪🏼

If you have more questions about where to start or what to do to check off those 2 cardio days on your tracker let’s talk!!!