22. Eight-Week Workout Plans for All Levels
I promise that if you follow the program exactly as described in this book, you will see dramatic improvements in your strength, balance, and energy in 15 days. If you haven’t already done so, you can get the eight-week workout plans for all levels as part of the free bonus resources at
www.sixminutefitness.com/bonus
(they’re available in PDF, Excel, and Google Sheets formats).
Here’s a review of programming considerations for the Big Three:
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Number of exercises:
Three.
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Sessions a day exercise is performed:
Two times a day.
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Time spaced between sessions:
At least three hours apart; exercises should preferably be performed before meals.
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Days a week exercise is performed:
Exercise seven days a week for the first two weeks, with exercise reduced to six days a week after that.
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Repetitions:
Each exercise is performed for up to 15 repetitions in sequence without rest. Whatever amount of repetitions you do should be the same for all exercises within a workout session. One round is counted every time you
complete all three of the exercises. Your goal is to complete as many rounds as possible in six minutes or until exhaustion.
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Rest break:
Short rest breaks of up to 30 seconds are allowed, but only if you’re completely exhausted and only after a full round of exercise has been completed.
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Order of exercises:
This changes daily in a rotational manner. For example, on day one, you’ll perform exercises in the order ABC, on day two CAB, and day three BCA.
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Same or different routines:
Same set of exercises daily until you’re ready for a higher level. If you’re on the border between levels, you can perform the harder level for your first session and the easier one for your second session.
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Upper body exercises:
Performed once daily after eight weeks of Level II or Level III.
Big Three Level I: Eight-Week Workout Plan
Level I is designed for older adults who can’t stand or who have difficulty standing for at least six minutes with or without support, such as a walker, due to limitations in strength, balance, or energy.
Big Three Level II: Eight-Week Workout Plan
Level II is designed for older adults who have no difficulty standing but who lack the strength or energy to walk at a vigorous pace for at least six minutes. This level is also designed for those who have difficulty going up and down a flight of stairs.
Big Three Level III: Eight-Week Workout Plan
Level III is designed for older adults who are high functioning. This means they can walk at a vigorous pace for more than six minutes and can go up and down several flights of stairs with no difficulty.
Big Three Level IV: Eight-Week Workout Plan
Level IV consists of upper body exercises designed for older adults after they have completed eight weeks of Level II or Level III training.
Key Takeaways
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Decide which level of Big Three exercise is best for you, review the nuts and bolts for that level, and follow the seven proven strategies for unlocking your fitness potential.
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If you follow the program exactly as described in this book, you will see dramatic improvement in your strength, balance, and energy in 15 days.
Action Steps
