How to Get the Right Workout for Your Special Needs Child, Dad, or Grandparent

Workouts for special education students can be hard to find in schools, so you can help with the preparation process with this free print-friendly workout guide.

Here are the eight workouts you can use to help you get your body ready for a fitness program.


Strength and flexibility exercises: You can do one to three sets of 20-30 reps of a variety of exercises.

These include: squats, bench presses, deadlifts, pull-ups, sit-ups.2.

Rest periods: The first three weeks of classes, you can do four sets of five minutes, and the rest periods should be three minutes between sets.3.

Bodyweight exercises: Your bodyweight exercises should include a variety: dumbbells, kettlebells (with your hands on the bar), dumbbell lunges, weighted chin-ups (with a weight belt) and bodyweight dips.4.

Rest period: Use a period of time between sets to complete one set of 15 reps or 10 reps.5.

Cardio: You should do at least three sets for at least 20 minutes, at least two sets for 15 minutes and at least one set for 15-20 minutes.6.

Hip mobility exercises: Hip mobility drills can be done in different ways.

You can sit on the floor or on a bench, and one way is to curl your knees, another is to place your foot on the ground and push it into the ground.

This exercise should be done for five minutes.

You should also do a series of hip thrusts and other exercises.7.

Walking or jogging: You don’t have to do this exercise alone, but if you have a companion, such as a dog, they can help you.8.

Weight training: Weight training can be good for your hips and thighs, but it can be more beneficial for your knees and ankles.

If you do not have access to weight machines, you may need to do a regular weightlifting session.

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