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Short Exercise Circuits
Introductory movements.
Use these 5-10 minute sequences to build a foundation of strength and familiarity with some key structured movements. Work through, at your own pace a collection of body weight seated and standing exercises that will help to introduce some exercise into your routines. These movements are frequently used in cardiac rehabilitation programs in the early hospital rehabilitation programs (2-6 weeks post event/procedure (depending on your circumstances), also called "phase III" as well as long-term community or "phase IV classes.
Level 1 - 4 minutes working set
Seated
2 x exercises
2 x sets
30 seconds on / 30 seconds off
Level 2 - 6 minutes working set
Seated + Light standing (with optional support)
3 x exercises
2 x sets
30 seconds on / 30 seconds off
Level 3 - 9 minutes working set
Seated + Light standing (with optional support)
3 x seated exercises
3 x sets
30 seconds on / 30 seconds off
Level 4 - 6 minutes working set
Standing (with optional support / raised chair)
2 x exercises
2 sets
30 seconds on / 30 seconds off
Level 5 - 8 minutes working set
Short warm up + cool down sequence
Seated / Standing (with optional support)
3 x exercises
3 x sets
30 seconds on / 30 seconds off
Level 6 - 6 minutes working set
Short warm up + cool down sequence
Standing (with optional support)
3 x exercises
2 x sets
30 seconds on / 30 seconds off
Level 7 - 8 minutes working set
Short warm up + cool down sequence
Standing (with optional support)
4 x exercises
2 x sets
30 seconds on / 30 seconds off
Level 8 - 9 minutes working set
Short warm up + cool down sequence
Standing (with optional support)
3 x exercises
3 x sets
30 seconds on / 30 seconds off
Level 9 - 11 minutes working set
Short warm up + cool down sequence
Standing (with optional support)
3 x exercises
3 x sets
45 seconds on / 30 seconds off
Level 10 - 18 minutes working set
Short warm up + cool down sequence
Standing (with optional support)
4 x exercises
3 x sets
45 seconds on / 30 seconds off
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