We recommend this regimen below, also referred as the 2-2-2-7 Regimen:
2 days of cardio: spinning, HIIT, elliptical, Orange Theory, Cyclone
https://infernolv.com/
2 days of stretch and stabilizing exercises:
Restorative yoga (20 mins, any video on YouTube, any form of yoga, Reformer Pilates)
https://www.mycorestudios.com/
2 days of strength/weight training:
Note: You don’t have to do any Olympic lifting, but low weights, high reps. is good enough.
Dr. Quan personally uses 5, 8, 10, & 12 lb weights most of the time.
https://circuitfitnesslv.com/
https://www.blogilates.com/
7 days of walking: 1 hour/day
Recommended: 30 mins in the morning & 30 mins after dinner.Â
Tips for Success:Â
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- Start slowly. It is not expected that you go from rarely exercising to doing 2-2-2-7 immediately.
- Start with just 1 day, and then add another day.
- Start by walking 30 mins a day, and then adding more time when you’re ready.
- Choose something you enjoy.
Tips for Success:Â
- Start slowly. It is not expected that you go from rarely exercising to doing 2-2-2-7 immediately.
- Start with just 1 day, and then add another day.
- Start by walking 30 mins a day, and then adding more time when you’re ready.
- Choose something you enjoy.