HELP ME TRAIN MY PARENTS & GF

[MyKH3LL]

Hi everyone,

Just wanted to get some advice and input from you all regarding these programs. My parents have finally decided to start training to get into better shape now that they have a little less stress and more time for themselves (My sister has Cystic Fibrosis - recently received double lung transplant etc)

My partner is also on the bandwagon and keen to get into much better shape so I wanted to run this program structure by you. All of them are fit and healthy with no medical issues or concerns and are up for the challenge, so I didn't want it to be too easy. I wanted something simple they could all perform with minimal equipment (set of dumbbells) that wouldn't be time consuming. I've also got some overload worked into it so they can progress as they're ready.

Appreciate your feedback!

Lets call this STAGE ONE. I've told them to use a weight for the whole circuit where they can do approx. 15 reps of squats/deadlifts and try to stick in the 12 - 15 rep range for each exercise. Perform this circuit 3 x per week - M/W/F for example.

• SQUATS
• HORIZONTAL PRESS ON FLOOR or PUSH UPS
• DB DEADLIFTS
• OVERHEAD/VERTICAL PRESS
• BENT OVER ROWS
• LUNGES INTO A KNEE RAISE
• BICEP CURLS
• GLUTE RAISES
• SHRUGS
• CALF RAISES

Combined cardio and abdominal work pyramid (completed only once)
30 mountain climbers > 15 each leg
25 jumping jacks
20 Cross body knee raises to elbow.
15 second Planks
10 squat jumps
5 leg raises

In terms of overloading intensity I said to start with ONE full circuit resting 60 - 90 seconds between each exercise.
Rest no more than 3 minutes before starting the pyramid.
Rest 30 seconds between each pyramid exercise...

When they can complete this, move on to;
TWO circuits back to back resting 60 - 90 seconds between each exercise.
Rest no more than 3 minutes before starting the pyramid.
Rest 30 seconds between each pyramid exercise...

Then THREE circuits back to back resting 60 - 90 seconds between each exercise.
Rest no more than 3 minutes before starting the pyramid.
Rest 30 seconds between each pyramid exercise...

Then THREE circuits back to back resting 30 - 60 seconds between each exercise.
Rest no more than 3 minutes before starting the pyramid.
NO REST between each pyramid exercise...

What do you think? Any thoughts on this layout?

I imagine this will keep them busy for AT LEAST 4 weeks, probably even up to 8 weeks for mum and dad if they don't rush through it I guess.

***

STAGE TWO is more of an upper/lower superset circuit idea;

For this I said to choose a weight they can perform 8 - 12 reps and perform 3 X per week and since there is 2 separate workouts, they'd rotate so; Week 1; M - A, W - B, F - A. Week 2; M -B, W -A, F -B

WORKOUT A

• SQUATS with CALF RAISE (1 Second Hold at top)
• HORIZONTAL PRESS ON FLOOR

• ROMANIAN DEADLIFTS with ALTERNATING KNEE RAISE
• ALTERNATING VERTICAL PRESS

• DB PULLOVERS FROM FLOOR with REVERSE CRUNCH
• LUNGES with BICEP CURL

Combined Cardio and Abdominal pyramid (completed only once)
30 SPINAL CRUNCHES | 15 each side.
25 JUMPING JACKS
20 SECOND PLANKS
15 FROG JUMPS
10 SPIDERMANS | 5 each side.
5 PUSH UPS with LEG RAISE each leg.

WORKOUT B

• DEADLIFTS
• FLOOR CHEST FLIES with CLOSE GRIP PRESS (= 1 REP)

• SINGLE LEG SQUATS with REAR LEG ELEVATED (Bodyweight only)
• BENT OVER ROWS with HIP DRIVE (romanian deadlift kinda thing)

• THRUSTERS
• PUSH UPS with LEG RAISE (for glutes)

Combined Cardio and Abdominal pyramid;

30 LEG SCISSORS
25 SECOND PLANK
20 X-BODY KNEE RAISE
15 JUMPING JACKS
10 ANKLE TOUCHES
5 STANDING REAR LEG SWINGS each leg


So I'm kinda thinking they should do 3 supersets > squats/floor press/squats/floor press/squats/floor press THEN rest.
Rest for 60 - 90 seconds between each superset
Rest for no more than 3 minutes before progressing to the pyramid.
Rest for 30 seconds between pyramid exercise.... THEN

Progress to rest for 45 - 60 seconds between each superset
Rest for no more than 3 minutes before progressing to the pyramid.
Rest for 30 seconds between pyramid exercise... THEN

Progress to rest for 30 - 45 seconds between each superset
Rest for no more than 3 minutes before progressing to the pyramid.
Rest for 30 seconds between pyramid exercise... THEN

Progress to rest for 30 - 45 seconds between each superset
Rest for no more than 3 minutes before progressing to the pyramid.
NO REST between pyramid exercise.

****

So that's what I've got laid out for them so far, really keen to hear everyone's feedback and ideas.

In terms of diet, they are focusing on just eating real food. Nothing processed. Cutting out (majority of) dairy and all grains. Minimal carbs each day, high protein and good fats. I told them to load up on the carbs at least once or twice a week, so they'll have a big hit of sweet potato or brown rice those nights with dinner. Since it's getting into the hot months here in Australia, it's easier for them to have a nice cut of lean meat with a salad or steamed veg for lunch/dinner.

Dad asked about supps and I've said just stick to PROTEIN in the morning in their breakfast smoothie and again after workout with CREATINE and AMINO ACIDS to drink during the exercise. Told them this should give them some energy and help recovery. Apart from that, just lots of water and cut out the junk food and over the next 3 months they should all see massive changes.

Oh, and they're concentrating on stretching because they both, dad primarily, really needs to work on his flexibility

 

[McCrew530]

"(My sister has Cystic Fibrosis - recently received double lung transplant etc)"
has she been cleared to do this by her doc? and how old are your parents?

 

[MyKH3LL]

"(My sister has Cystic Fibrosis - recently received double lung transplant etc)"
has she been cleared to do this by her doc? and how old are your parents?

My sister isn't doing the exercise mate. She's just happy to be able to walk from her bedroom to the kitchen without an oxygen tank haha!

She has her own stuff given to her by the surgeon and the hospital for her recovery, strengthen her legs after laying in bed for so many months/years etc.

Dad is 51 and mum is 47. Both have gone for recent check ups and practically got clean bills of health. Mums blood pressure is a little high but that's about it.

 

[MyKH3LL]

And the missus turned 32 yesterday. No issues with her, very healthy

 

[Rodja]

You're going to have to build up their work capacity first. They likely won't make it through one round of what you have listed. You have a lot of exercises listed that's kinda all over the place. Pick 2-3 main lifts and get them through that and a very basic conditioning template. Once they've built a base, then you can start to add in more lifts and/or rounds.

 

[McCrew530]

ok I was looking at that plan and wondering how she was going to do that with two new lungs
I would say you have a very well thought out program my only suggestion would be to make sure that they start out with light weight and you go over correct form with them. That is probably one of the most underrated elements in training that I see. Also when neglected it can easily hurt some one who is just getting back into fitness.
Dont overload them too heavy right off the bat too much soreness and they can become discouraged
I would say you gave perfect advice on the supplementation.
I am not a huge fan of the low carb thing but that is just me and my body.

 

[MyKH3LL]

ok I was looking at that plan and wondering how she was going to do that with two new lungs
I would say you have a very well thought out program my only suggestion would be to make sure that they start out with light weight and you go over correct form with them. That is probably one of the most underrated elements in training that I see. Also when neglected it can easily hurt some one who is just getting back into fitness.
Dont overload them too heavy right off the bat too much soreness and they can become discouraged
I would say you gave perfect advice on the supplementation.
I am not a huge fan of the low carb thing but that is just me and my body.

Thanks dude!

Yeah, the idea with the I guess, 'first stage' was for them to just get use to correct technique and proper form. That's why I thought a weight where they can do about 15 reps might be good, so before they progress to the next round and start using a little bit heavier weights for lower reps, the correct form is basically ingrained in them already.

In regards to low carb, I said to them to try as they might see quick results but if they feel too drained, esp. with the exercise, then start easing back into it until they find their sweet spot. I only suggested that because it worked really well for me, and I know their diet is very carb heavy at the moment so I thought if I can get them off the bad carbs straight away they should see an improvement quickly and that will give them the motivation to keep going, then hopefully as they progress they can start bringing sweet potato and brown rice into the diet instead of white potato and pasta and packet rice, which they'll enjoy a lot more since they'll be so deprived of it by that point they'll LOVE it and wonder how they went without it for so long mwahahahaha!

 

[McCrew530]

Thanks dude!

Yeah, the idea with the I guess, 'first stage' was for them to just get use to correct technique and proper form. That's why I thought a weight where they can do about 15 reps might be good, so before they progress to the next round and start using a little bit heavier weights for lower reps, the correct form is basically ingrained in them already.

In regards to low carb, I said to them to try as they might see quick results but if they feel too drained, esp. with the exercise, then start easing back into it until they find their sweet spot. I only suggested that because it worked really well for me, and I know their diet is very carb heavy at the moment so I thought if I can get them off the bad carbs straight away they should see an improvement quickly and that will give them the motivation to keep going, then hopefully as they progress they can start bringing sweet potato and brown rice into the diet instead of white potato and pasta and packet rice, which they'll enjoy a lot more since they'll be so deprived of it by that point they'll LOVE it and wonder how they went without it for so long mwahahahaha!

As long as they have a loving family member like yourself that is supporting and teaching them what they need to do, and they want to do it, there is no way they can fail my man!

 

[MyKH3LL]

You're going to have to build up their work capacity first. They likely won't make it through one round of what you have listed. You have a lot of exercises listed that's kinda all over the place. Pick 2-3 main lifts and get them through that and a very basic conditioning template. Once they've built a base, then you can start to add in more lifts and/or rounds.

Ok, I take your points on board. Thanks for the feedback.

They are quite fit though, my mum and dad both have physical jobs and the old man is still surprisingly strong! Dad just wants to get his shoulders, chest and arms back. He feels like he's withering away a little bit... and of course, just needs to shrink the spare tyre a little Mum is a tough S.O.B haha, still works on a production line > pick/packing etc. and even through high school she was beating some of my mates in arm wrestles haha! Her aim is to drop a few Kgs and tone up.

The last year or two since my sisters health really deteriorated has been hard on us all and we spent a lot of time sitting in the hospital, eating cafe junk food and just keeping her company. Xmas day, New Years etc. were all in ICU or the Respiratory Ward (our home away from home) We've all felt the effects to be honest, so now that she has her new lungs and new lease on life, a massive weight has been lifted off everyone's shoulders and it's like everyone now feels like they can focus on themselves again and not have to constantly worry about whether she'll last long enough to get a matching donor.

It's inspiring them I think, to see her out and walking and doing little bodyweight squats and they want to do it with her so we can all enjoy her second chance and do the simple things as a family we've missed out on for a few years.

Anyway, I didn't think the exercises were 'all over the place' though? Are you talking about the first or second stage? The first stage is just the basics really. I guess I could probably drop things like Glute raises and shrugs, possibly even bicep curls at that point? Focus on the squats, deads, horizontal and vertical presses with the cardio/abs afterwards.

I've then tried to give them goals to work towards so they are constantly increasing the intensity > so one circuit, then two circuits, then three circuits, then cut back the rest times.

The second stage I've just tried to incorporate some stuff that's a few exercises in one, so it feels more athletic, more movement and multiple joints stuff. Plus, I want them to be done within 45 mins including their stretching, so I thought this is one way to keep it intense and short/quick for them so they don't feel like they're spending all day working out.

 

[MyKH3LL]

As long as they have a loving family member like yourself that is supporting and teaching them what they need to do, and they want to do it, there is no way they can fail my man!

Wow, thanks for the support and kind words dude