Week 1
Knee Vitality
Workout Plan
Day 1 (7 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Day 2 (7 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Day 3 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
6-8 Reps on each side
Stationary Cycling (3 minutes) or Seated Marching 6-8 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Quadriceps Contraction (Contract-Relax-Contract)
2 times per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
2 times per leg
Calf Stretch
2 times per leg
Day 4 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
6-8 Reps on each side
Stationary Cycling (3 minutes) or Seated Marching 6-8 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Quadriceps Contraction (Contract-Relax-Contract)
2 times per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
2 times per leg
Calf Stretch
2 times per leg
Day 5 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
10 Reps on each side
Stationary Cycling (5 minutes) or Seated Marching 10 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Quadriceps Contraction (Contract-Relax-Contract)
3 times per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
3 times per leg
Calf Stretch
3 times per leg
Day 6 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
10 Reps on each side
Stationary Cycling (5 minutes) or Seated Marching 10 counts
Sit to Stand Level 1 Hands on Armrest
5-10 times
Quadriceps Contraction (Contract-Relax-Contract)
3 times per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
3 times per leg
Calf Stretch
3 times per leg
Day 7 (Rest)
Rest