Special needs Beginner - Back Booster Workout

Programme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (combination) & resistance exercises
Weeks: 8
Sessions per week: 4
At completion: This programme will strengthen your back and increase your fitness levels.

WEEK 1

Monday
Cardio combo. 20 min total, 5 min faster

Tuesday
Cardio combo.Cardio 5 min
Leg extensions with machine (SETS:2 REPS:15)
Leg press (SETS:2 REPS:10)
Step ups (SETS:2 REPS:10)
Wall pushups (SETS:1 REPS:15)
Cycle 4 min
Bench dips (SETS:2 REPS:10)
Standing calf raises (SETS:2 REPS:15)
Lower back rehab
Hip lifts (Sets: 2 Reps: 10)
Abdominal Curls (SETS:1 REPS:15)
Chest press
Cycle
Rotator cuff internal rotation (Sets: 1 Reps: 12)
Rotator cuff external rotation (Sets: 1 Reps: 10)
Close grip pulldowns (Sets: 1 Reps: 15)
Seated row (2 min)
Bicep curls with dumbbells (Sets: 2 Reps: 10)
Tricep pressdowns (Sets: 2 Reps: 15)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)

 
Thursday
Cardio combo. Cardio, 20 minutes total, 15 minutes at an easy pace, 5 minutes at a moderate to fast pace

Saturday
Cardio combo.Cardio 5 min
Leg extensions with machine (SETS:2 REPS:15)
Leg press (SETS:2 REPS:10)
Step ups (SETS:2 REPS:10)
Wall pushups (SETS:1 REPS:15)
Cycle 4 min
Bench dips (SETS:2 REPS:10)
Standing calf raises (SETS:2 REPS:15)
Lower back rehab
Hip lifts (Sets: 2 Reps: 10)
Abdominal Curls (SETS:1 REPS:15)
Chest press (SETS:2 REPS:9)
Cycle
Rotator cuff internal rotation (Sets: 1 Reps: 12)
Rotator cuff external rotation (Sets: 1 Reps: 10)
Close grip pulldowns (Sets: 1 Reps: 15)
Seated row (2 min)
Bicep curls with dumbbells (Sets: 2 Reps: 10)
Tricep pressdowns (Sets: 2 Reps: 15)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)

WEEK 2

Monday
Cardio combo. Cardio 20 min,7 min faster

Tuesday
Cardio combo
Leg extensions with machine (SETS:2 REPS:9)
Leg press (SETS:2 REPS:10)
Wall pushups (SETS:2 REPS:9)
Cycle 4 min
Bench dips (SETS:2 REPS:11)
Standing calf raises (SETS:2 REPS:16)
Hip lifts (Sets: 2 Reps: 11)
Abdominal Curls (SETS:2 REPS:9)
Chest press (SETS:2 REPS:9)
Cycle
Rotator cuff internal rotation (Sets: 1 Reps: 14)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Close grip pulldowns (Sets: 2 Reps: 9)
Seated row (2 min)
Bicep curls with dumbbells (Sets: 2 Reps: 11)
Tricep pressdowns (Sets: 2 Reps: 16)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)
 
Thursday
Cardio combo. Cardio 20 min, 7 min faster

Saturday
Cardio combo Cardio 5 min
Leg extensions with machine (SETS:2 REPS:9)
Leg press (SETS:2 REPS:10)
Step ups (SETS:2 REPS:10)
Wall pushups (SETS:2 REPS:9)
Bench dips (SETS:2 REPS:11)
Standing calf raises (SETS:2 REPS:16)
Hip lifts (Sets: 2 Reps: 11)
Abdominal Curls (SETS:2 REPS:9)
Chest press (SETS:2 REPS:9)
Rotator cuff internal rotation (Sets: 1 Reps: 14)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Close grip pulldowns (Sets: 2 Reps: 9)
Seated row (2 min)
Bicep curls with dumbbells (Sets: 2 Reps: 11)
Tricep pressdowns (Sets: 2 Reps: 16)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)

WEEK 3

Monday
Cardio combo. Cardio 20 min, 9 min faster

Tuesday
Cycle. Cycle 4 min
Leg extensions with machine (SETS:2 REPS:10)
Leg press (SETS:2 REPS:12)
Step ups (SETS:2 REPS:11)
Wall pushups (SETS:1 REPS:10)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:17)
Hip lifts (Sets: 2 Reps: 12)
Abdominal Curls (SETS:2 REPS:9)
Chest press (SETS:2 REPS:11)
Rotator cuff internal rotation (Sets: 1 Reps: 14)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Close grip pulldowns (Sets: 2 Reps: 9)
Bicep curls with dumbbells (Sets: 2 Reps: 11)
Tricep pressdowns (Sets: 2 Reps: 16)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)
 
Thursday
Cardio combo. Cardio 20 min, 9 min faster

Saturday
Cardio combo. Cardio 5 min
Leg extensions with machine (SETS:2 REPS:10)
Leg press (SETS:2 REPS:12)
Step ups (SETS:2 REPS:11)
Wall pushups (SETS:1 REPS:10)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:17)
Hip lifts (Sets: 2 Reps: 12)
Abdominal Curls (SETS:2 REPS:9)
Cycle 4 min
Chest press (SETS:2 REPS:11)
Rotator cuff internal rotation (Sets: 1 Reps: 14)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Close grip pulldowns (Sets: 2 Reps: 9)
Bicep curls with dumbbells (Sets: 2 Reps: 11)
Tricep pressdowns (Sets: 2 Reps: 16)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)

WEEK 4

Monday
Cardio combo. Cardio 20 min, 11 min fast

Tuesday
Cycle. Cycle 4 min
Leg extensions with machine (SETS:2 REPS:11)
Leg press (SETS:2 REPS:13)
Step ups (SETS:2 REPS:13)
Wall pushups (SETS:1 REPS:11)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:18)
Hip lifts (Sets: 2 Reps: 13)
Abdominal Curls (SETS:2 REPS:11)
Chest press (SETS:2 REPS:13)
Rotator cuff internal rotation (Sets: 1 Reps: 18)
Rotator cuff external rotation (Sets: 1 Reps: 16)
Bicep curls with dumbbells (Sets: 2 Reps: 13)
Tricep pressdowns (Sets: 2 Reps: 18)
Seated calf raises (Sets: 2 Reps: 18)
Close grip pulldowns (Sets: 2 Reps: 11)

Thursday
Cardio combo. Cardio 20 min, 11 min fast

Saturday
Cycle. Cycle 4 min
Leg extensions with machine (SETS:2 REPS:11)
Leg press (SETS:2 REPS:13)
Step ups (SETS:2 REPS:13)
Wall pushups (SETS:1 REPS:11)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:18)
Hip lifts (Sets: 2 Reps: 13)
Abdominal Curls (SETS:2 REPS:11)
Chest press (SETS:2 REPS:13)
Rotator cuff internal rotation (Sets: 1 Reps: 18)
Rotator cuff external rotation (Sets: 1 Reps: 16)
Bicep curls with dumbbells (Sets: 2 Reps: 13)
Tricep pressdowns (Sets: 2 Reps: 18)
Seated calf raises (Sets: 2 Reps: 18)
Close grip pulldowns (Sets: 2 Reps: 11)

WEEK 5

Monday
Cardio combo. Cardio 20 min total, 13 fast

Tuesday
Cycle. Cycle 4 min
Leg press (SETS:2 REPS:14)
Leg extensions with machine (SETS:2 REPS:12)
Step ups (SETS:2 REPS:14)
Wall pushups (SETS:1 REPS:12)
Bench press (SETS:2 REPS:15)
Standing calf raises (SETS:2 REPS:19)
Hip lifts (Sets: 2 Reps: 14)
Abdominal Curls (SETS:2 REPS:12)
Chest press (SETS:2 REPS:14)
Rotator cuff internal rotation (Sets: 1 Reps: 10)
Rotator cuff external rotation (Sets: 1 Reps: 18)
Bicep curls with dumbbells (Sets: 2 Reps: 14)
Tricep pressdowns (Sets: 2 Reps: 19)
Seated calf raises (Sets: 2 Reps: 19)
Close grip pulldowns (Sets: 2 Reps: 12)
 
Thursday
Cardio combo. Cardio 20 min total, 13 fast

Saturday
Cardio combo,Cardio 5 min
Leg press (SETS:2 REPS:14)
Leg extensions with machine (SETS:2 REPS:12)
Step ups (SETS:2 REPS:14)
Wall pushups (SETS:1 REPS:15)
Bench dips (SETS:2 REPS:15)
Seated calf raises (Sets: 2 Reps: 19)
Hip lifts (Sets: 2 Reps: 14)
Abdominal Curls (SETS:2 REPS:12)
Cycle 4 min
Chest press (SETS:2 REPS:14)
Rotator cuff internal rotation (Sets: 2 Reps: 10)
Rotator cuff external rotation (Sets: 1 Reps: 18)
Bicep curls with dumbbells (Sets: 2 Reps: 14)
Seated calf raises (Sets: 2 Reps: 19)
Close grip pulldowns (Sets: 2 Reps: 12)

WEEK 6

Monday
Cardio combo. Cardio 20 min, 15 min faster

Tuesday
Cycle. Cycle 4 min
Leg extensions with machine (SETS:2 REPS:13)
Leg press (SETS:2 REPS:15)
Step ups (SETS:2 REPS:15)
Wall pushups (SETS:1 REPS:13)
Bench dips (SETS:2 REPS:16)
Seated calf raises (Sets: 2 Reps: 20)
Hip lifts (Sets: 2 Reps: 15)
Abdominal Curls (SETS:2 REPS:13)
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 11)
Rotator cuff external rotation (Sets: 1 Reps: 10)
Bicep curls with dumbbells (Sets: 2 Reps: 15)
Tricep pressdowns (Sets: 2 Reps: 20)
Seated calf raises (Sets: 2 Reps: 20)
Close grip pulldowns (Sets: 2 Reps: 13)
 
Thursday
Cardio combo. Cardio 20 min, 15 min faster

Saturday
Cardio combo. Cardio 5 min
Leg extensions with machine (SETS:2 REPS:13)
Leg press (SETS:2 REPS:15)
Step ups (SETS:2 REPS:15)
Wall pushups (SETS:1 REPS:13)
Bench dips (SETS:2 REPS:16)
Seated calf raises (Sets: 2 Reps: 20)
Hip lifts (Sets: 2 Reps: 15)
Abdominal Curls (SETS:2 REPS:13)
Cycle 4 min
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 11)
Rotator cuff external rotation (Sets: 1 Reps: 10)
Bicep curls with dumbbells (Sets: 2 Reps: 15)
Tricep pressdowns (Sets: 2 Reps: 20)
Seated calf raises (Sets: 2 Reps: 20)
Close grip pulldowns (Sets: 2 Reps: 13)
 
WEEK 7

Monday
Cardio combo. Cardio 20 min, 17 min faster

Tuesday
Cycle. Cycle 4 min
Leg extensions with machine (SETS:2 REPS:14)
Leg press (SETS:2 REPS:16)
Step ups (SETS:2 REPS:16)
Wall pushups (SETS:1 REPS:14)
Bench dips (SETS:2 REPS:17)
Seated calf raises (Sets: 2 Reps: 21)
Hip lifts (Sets: 2 Reps: 16)
Abdominal Curls (SETS:2 REPS:14)
Cycle 4 min
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 12)
Rotator cuff external rotation (Sets: 1 Reps: 11)
Bicep curls with dumbbells (Sets: 2 Reps: 16)
Tricep pressdowns (Sets: 2 Reps: 21)
Seated calf raises (Sets: 2 Reps: 19)
Close grip pulldowns (Sets: 2 Reps: 12)

Thursday
Cardio combo. Cardio 20 min, 17 min faster

Saturday
Cardio combo.Cardio 5 min
Leg extensions with machine (SETS:2 REPS:14)
Leg press (SETS:2 REPS:16)
Step ups (SETS:2 REPS:16)
Wall pushups (SETS:1 REPS:14)
Bench dips (SETS:2 REPS:17)
Seated calf raises (Sets: 2 Reps: 21)
Hip lifts (Sets: 2 Reps: 16)
Abdominal Curls (SETS:2 REPS:14)
Cycle 4 min
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 12)
Rotator cuff external rotation (Sets: 1 Reps: 11)
Bicep curls with dumbbells (Sets: 2 Reps: 16)
Tricep pressdowns (Sets: 2 Reps: 21)
Seated calf raises (Sets: 2 Reps: 19)
Close grip pulldowns (Sets: 2 Reps: 12)

WEEK 8

Monday
Cardio combo. Cardio 25min, 20 min faster

Tuesday
Cardio combo 5 min
Leg extensions with machine (SETS:2 REPS:15)
Leg press (SETS:2 REPS:17)
Step ups (SETS:2 REPS:17)
Wall pushups (SETS:1 REPS:15)
Bench dips (SETS:2 REPS:18)
Seated calf raises (Sets: 2 Reps: 22)
Hip lifts (Sets: 2 Reps: 17)
Abdominal Curls (SETS:2 REPS:15)
Cycle 4 min
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 13)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Bicep curls with dumbbells (Sets: 2 Reps: 16)
Tricep pressdowns (Sets: 2 Reps: 22)
Seated calf raises (Sets: 2 Reps: 22)
Close grip pulldowns (Sets: 2 Reps: 15)
 
Thursday
Cardio combo. Cardio 25 min, 20 min faster

Saturday
Cardio combo. Cardio 5 min
Leg extensions with machine (SETS:2 REPS:15)
Leg press (SETS:2 REPS:17)
Step ups (SETS:2 REPS:17)
Wall pushups (SETS:1 REPS:15)
Bench dips (SETS:2 REPS:18)
Seated calf raises (Sets: 2 Reps: 22)
Hip lifts (Sets: 2 Reps: 17)
Abdominal Curls (SETS:2 REPS:15)
Cycle 4 min
Chest press (SETS:2 REPS:15)
Rotator cuff internal rotation (Sets: 2 Reps: 13)
Rotator cuff external rotation (Sets: 1 Reps: 12)
Bicep curls with dumbbells (Sets: 2 Reps: 16)
Tricep pressdowns (Sets: 2 Reps: 22)
Seated calf raises (Sets: 2 Reps: 22)
Close grip pulldowns (Sets: 2 Reps: 15)