Quickstart Guide - Part 4 of 4

Weekly Plan

The DVD workout is designed to be done 2 or 3 times per week. Ideally you would space your workouts out over the course of the week, like Monday / Wednesday / Friday or Tuesday / Thursday / Saturday.

Cardiovascular Exercise

I recommend that you also incorporate cardiovascular exercise into your weekly routine. Cardiovascular exercise uses your heart and lungs and can help you feel like you have more energy when done consistently. Cardio also burns calories, so it helps control your bodyweight.

Aim for about 20-40 minutes of total cardio at a comfortable pace. That could be walking, treadmill, stationary bike, elliptical, swimming, walking in the water, or any combination of those.

You can do your cardio 2-4 times per week on the days you don’t do the DVD, or you can even do it on the same day. It’s your choice. Some people like to do some exercise nearly every day for shorter periods, and some people like to just exercise several day per week for a longer duration. Both methods are fine.

In the end, what really matters is that you consistently do something. Try to get into a routine so that you know that on this day and that day at this time you exercise. Make it a habit.


I’ve always told my clients and students that when it comes to exercise, the difference between long term success and failure is consistency. This DVD can do great things for your muscles, bones, balance, and joints, but only if you do it on a regular basis. Here are several ideas that may help you be more consistent:

- You’ve probably heard the saying “Out of sight, out of mind.” This is very true. If you put your DVD in a drawer where you’re bound to never see it, you probably won’t use it very often. Instead, place the DVD case near the TV in a place where you’ll see it. You’ll be much more likely to put it in the DVD player if it’s already out.

- Exercise before or after a TV show that you watch regularly. Let’s say you always watch the news at 5:00 pm. Commit to doing the DVD 3 times a week after the news is over. You’re already in the room and the TV is already on.

- Try to develop a habit in the next month. Prioritize your exercise for 30 days, and by then it will just be a normal part of your daily life.

- Tell others what you are doing. The more people you have asking you how your exercise is going, the more likely you are to stick with it. Maybe they’ll even want to come over and exercise with you.

- Schedule it on your calendar. Sunday night or Monday morning, take a look at the week ahead. What do you have going on as far as appointments, gatherings, etc. this week? Plan out what days you will commit to exercising. Write “DVD” or “EX” (for “exercise”) on those days with a red marker. After you exercise, put a big “X” or checkmark on that date. At the end of the month take a look at the big picture and see how you did.

  • Get a sturdy chair
  • Figure out what weights you will use (if any)
  • Stop if it hurts. Adjust the exercise if possible
  • Rest when needed
  • Take a drink when needed
  • Breathe naturally while exercising
  • Do the DVD 2-3 times per week
  • Exercise your heart 2-4 times per week for 20-40 minutes
  • Stick with it!
Remember you can always email me if you have a question. Good luck and have fun!

Part 1     Part 2     Part 3     Part 4

Good luck!

Your trainer,
Mike Ross

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