During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. ALTERNATING PENDULUM LUNGE This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day. During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. RESISTANCE BAND KNEELING ROW It’s possible to completely transform your fitness levels in 10 weeks. This is because running is an aerobic exercise, which improves your body’s cardiovascular system. The best news is that the biggest benefits happen to those with less running experience.

The World Health Organization advises that healthy adults should aim to perform 75 minutes of intense exercise or 150 minutes of moderate exercise each week . Don’t compare yourself to other people and always set your own goals. And above all remember that running is meant to be enjoyable. If you can run for the joy of running you’ll achieve amazing things!” says Lorna. Start in downward dog position (hips high, bending at the waist, trying to keep your arms and torso in the same line), then lift your right leg off the ground and shift your right knee so it’s beside your right wrist. Your right shin should face forward. Keeping your left leg straight, slowly lower your hips toward the floor as far as you can; this flexibility will be different for every person and different on both sides of your body. This is the start position. Now lower your chest toward the ground as far as is comfortable. Lift your right arm off the ground and thread it past your left armpit, then reach it toward the ceiling. Repeatedly thread it past your left armpit and reach it toward the ceiling until time’s up, then repeat the process on the other side. STRENGTH Here’s how to get the most out of your running and your 10k challenge… What is the 10 weeks to 10k challenge?Grab a medium-heavy looped resistance band and set it up around a post of some sort so it’s at shoulder-height. Kneel facing the band, thighs perpendicular to the ground, and grab an end of the band in each hands. Move away from the band enough that there’s tension on both ends. Squeeze your shoulder blades, then bend at the elbows and shoulders, pulling the band toward the bottom of your chest. Pause when you thumbs touch the bottom of your chest, squeezing your shoulder blades. That’s 1 rep. Do 3 sets. CLOSE-GRIP PUSHUP Sit on the ground, with your right leg directly in front of you, bent 90 degrees at the knee, knee flat on the ground. Your left leg should be behind you, also bent 90 degrees at the knee, knee flat on the ground Your thighs should also form a 90-degree angle with each other. Now place your hands on the floor on each side of your right leg; slowly lower your chest toward your knee. Go only as low as you can while keeping your shoulders square. Pause and feel the stretch. Return to the start position, then swivel your hips so your left leg is now directly in front of you and repeat the process. HALF-PIGEON WITH THORACIC SPINE STRETCH Week 5: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise.

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. DUMBBELL ROMANIAN DEADLIFT TO ROW Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training (2016, ncbi.nlm.nih.gov)The Centers for Disease Control and Prevention adds to this and further advises that not only should people perform moderately intense exercise sessions 30 minutes a day on 5 days each week, but they should also aim to also include an extra 20 minutes of vigorously intense exercises on 3 days of the week . Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels (2020, pubmed.ncbi.nlm.nih.gov) This information has been compiled from the latest evidence-based research available regarding exercise and health coaching in Parkinson’s disease. It is anticipated that knowledge is delivered at a fast pace and is suitable for tertiary qualified health professionals with skills in assessment, clinical reasoning and treatment planning. It is assumed that all attendees have completed the Level 1 content.