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 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
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 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
Day 3 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
Quadriceps Contraction (Contract-Relax-Contract)
6-8 seconds contractions – 10 seconds stretching, 3 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 3 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 3 repetitions on each leg
Day 4 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
Quadriceps Contraction (Contract-Relax-Contract)
6-8 seconds contraction – 10 seconds stretching, 3 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 3 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 3 repetitions on each leg
Day 5 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
Quadriceps Contraction (Contract-Relax-Contract)
6-8 seconds contractions – 10 seconds stretching, 3 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 3 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 3 repetitions on each leg
Day 6 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
3-5 Reps on each side
Stationary Cycling (2 minutes) or Seated Marching 3-5 repetitions
Sit to Stand Level 1 Hands on Armrest
5-10 repetitions
Quadriceps Contraction (Contract-Relax-Contract)
6-8 seconds contractions – 10 seconds stretching, 3 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 3 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 3 repetitions on each leg
Day 7 (Rest)
Rest