Hi my name is Brent, I know I am a guy but I am helping a friend of mine. She is still young but is getting old and she wants to get into better shape. I want to help create a work out regimen for her. She has been pregant and she has had surgeries. One on her knees and a bladder surgery. I dont know her weight right now but she wants to start tomorrow. We will start slow. I am no certified trainer but I am quite fit and I have learned a lot from this web site and other site and people. I want to be very carefully with her legs. I want to start very slow. she says she is comfortable with the treadmill. I also want to help with her nutrition. i am wonder what are some good excersizes for her legs. I am thinking treadmill and swimming, and some weight training. I also want to help her with her eating habits. Although she eats quite healthy.
Hey there
Well she could give the following routine a try , it's made to get you from a zero to hero. (fitness wise)
It's designed for the absolute beginner.
FULL BODY 3 DAW
Basic bodyweight routine
- done thrice a week on non-consecutive days
- for absolute beginners to any form of fitness
- to be done in a circuit fashion
- leg exercise can be - lunges, get-ups, step-ups, eventually practice for pistol squats
Workout
A1 Pushups - 3xAMRAP / 60
A2 Chinups - 3xAMRAP / 60
A3 Leg exercise - 3xAMRAP / 60
Done 3x a week on non consectuive days as been said in the routine which usually are mon-wed-fri , but can also be diff days , as long as you don't do it on consecutive days.
If this becomes to easy after a while you could take a look at the next routine.
Advanced bodyweight routine
- also my ideal vision of a teen workout
- once you can do more than 20 reps on all exercises, you can add some weight (backpacks, belts, and similar)
- also to be done as a circuit, thrice a week on non-consecutive days
- for non-teens who wish to utilize this, superset exercises (don't do them as a circuit), up the rest times to 60 sec and do 3 sets of 8 to 12 reps
Workout
A1 Pistol squats - 2-3x10-20 / 45
A2 Dips - 2-3x10-20 / 45
A3 Chinups - 2-3x10-20 / 45
A4 Pushups - 2-3x10-20 / 45 -work your way up to a handstand pushup
A5 Inverted rows - 2-3x10-20 / 45
A6 Hanging leg raises - 2-3x10-20 / 45 -work your way up to a full hanging V-up
A7 Back extensions -2-3x10-20 / 45 -eventually, try glute-ham raises
Read more:
21 routines If you don't know the exercises or don't know how to perform them you can check them by copy-pasting the name to
Youtube or
Google 
any additional info needed about the routine can be found in the link "
21 routines" above ^
