I designed this workout plan for my friend Zlatka.

Zlatka:

1. Is 55 years old.
2. Is sedentary and about 20 Lb overweight.
3. She doesn’t like gym environment.
4. She was diagnosed with pre-diabetes (high blood sugar level).
5. Her doctor recommended to her to exercise.
6. She is a strength training beginner.

If you are a strength training beginner and want a simple way to start in strength training, try this workout too.

It is a great way to add strength training to your fitness program.

Simple directions/direkcie

1. Keep your back straight/translation to Slovak/Udrzujte vystrety chrbat.
2. You should feel medium hard resistance, if not, go for more resistant band or make the one you are using shorter by steping on it higher/Malo by to natahovanie tej gumy byt stredne tazke, ked nie je skratte gumu stupnutim na nu vyzsie.
3. Do 3 – 5 circles of these exercises/Urobte 3 az 5 okruhov tychto cviceni.
4. Do this workout 3 times per week – Mondays, Wednesdays and Fridays/Cvicte tento plan v Pondelok, Stredu a Piatok.

1.Biceps curl – 20 repetitions

2. Lateral shoulder raises – 20 repetitions

3. Chest press – 20 repetitions

4. Seated rows – 20 repetitions

5. Shoulder press – 20 repetitions

6. Biceps curl squat – 20 repetitions

Dont sit. Just touch the chair with your butt.

Nesadajte si. Len sa dotknite stolicky zadkom.

Beside doing this workout plan 3 times per week – Mondays, Wednesdays and Fridays, Zlatka should do some cardiovascular exercise Tuesdays, Thursdays, Saturdays and Sundays.

Since Zlatka is a beginner, fast walking for 30 minutes is a great option for her.

Translation to Slovak:

Zlatka, okrem vykonavania tohotoplanu 3 krat do tyzdna v Pondelok, Stredu a Piatok by ste este mali robit earobny trening– 30 minut rychlu chodzu v Utorok, Stvrtok, Sobotu a Nedelu.

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• World belongs to strong women
• Strength training makes you smarter
• Muscles shape you smaller
• Muscle strength is a matter of life and death
• Change, you have to

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