Exercise Programme

Exercise Programme

On this page you will find an 8 week long exercise programme designed to help support you in getting more active before your surgery or treatment. You can see a demonstration video or an instructor-led routine by clicking on the links shown throughout the plan below.


Welcome to Your Exercise Programme

To start with, click on the bar below titled “Week 1” and there will be a table to show the recommended exercises for that week. Progress through the programme one week at a time, i.e. week 1, week 2, week 3, etc.

If you reach a point where you are struggling with a particular week, go back to the programme for the previous week and try again at a later date; e.g. ‘I found week 5 too difficult, so I am going to follow the week 4 programme for another week before I try week 5 again.’

If you are able to reach week 8 of the programme, we would encourage you to keep going with this level of exercise for the remaining time before your surgery, or your treatment ends. Get in touch with the Prepwell team for advice on how to progress this level of exercise further.

Please only undertake this programme if you have been directed to by a healthcare professional.


 

 

When you are exercising at home is to keep a track of how hard you are working. This can help you to exercise hard enough to build your fitness and strength, but not too hard where you may over-exert yourself and potentially suffer from an injury.


Below we have provided a 0 to 10 scale to help you to understand how to do this. To achieve health benefits from your exercise we advise your exercise intensity to be 4 to 6 on the scale below.

 

The Programme

Please note: This is a generic 8 week and further maintenance exercise programme; if you feel as though you need to make adjustments to any of the exercises, please get in touch with the Prepwell team.

Week One

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
Day Two
(e.g. Wednesday)

Resistance Exercise:
Do 1 to 2 sets of 8 repetitions for each of the following exercises:
Sit to Stand
Chest Press
Upright Row
Shoulder Press
Side Bends

Day Three
(e.g. Friday)

Aerobic Exercise:
Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy


Week Two

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 


Day Two

(e.g. Wednesday)

Resistance Exercise:
Do 2 sets of 8 repetitions for each of the following exercises:
Sit to Stand
Chest Press
Upright Row
Shoulder Press
Side Bends

Day Three
(e.g. Friday)
Aerobic Exercise:
Aim for 10 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy

Week Three

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

Day Two
(e.g. Wednesday)

Resistance Exercise:
Do 2 sets of 8 repetitions for each of the following exercises:
Sit to Stand
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension

Day Three
(e.g. Friday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy

Week Four

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

Day Two
(e.g. Tuesday)

Resistance Exercise:
Do 2 sets of 8 repetitions for each of the following exercises:
Sit to Stand
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Day Three
(e.g. Thursday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy
 

 

Day Four
(e.g. Friday)

Resistance Exercise:
Do 2 sets of 8 repetitions for each of the following exercises:
Sit to Stand
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension

Week Five

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

Day Two
(e.g. Tuesday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Three
(e.g. Thursday)
Aerobic Exercise:
Aim for 20 to 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy
 

 

 

Day Four
(e.g. Friday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift

Week Six

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

Day Two
(e.g. Tuesday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Three
(e.g. Thursday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy
 

 

Day Four
(e.g. Friday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift

Week Seven

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

 

Day Two
(e.g. Tuesday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Deadlift
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Three
(e.g. Wednesday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy
 

 

 

Day Four
(e.g. Thursday)

Resistance Exercise:
Do 2 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Deadlift
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Five
(e.g. Friday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val

Week Eight

Day One
(e.g. Monday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy
 

 

 

Day Two
(e.g. Tuesday)

Resistance Exercise:
Do 2 to 3 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Deadlift
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Three
(e.g. Wednesday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Val
 

 

 

Day Four
(e.g. Thursday)

Resistance Exercise:
Do 2 to 3 sets of 10 repetitions for each of the following exercises:
Squat
Chest Press
Upright Row
Deadlift
Shoulder Press
Side Bends
Leg Extension
Bicep Curl (seated or standing)
Triceps Extension
Single Leg Lift
Day Five
(e.g. Friday)
Aerobic Exercise:
Aim for 30 minutes of activity such as walking or cycling, or try this low-impact aerobics routine with Mandy