Welcome to the Cida Fitness Ultimate Exercise Library!
Use this section of our website to create new ideas for exercise selection in programming your own fitness programs. It is broken down into each of the nine muscle groups: chest, back, abs/core, quadriceps, hamstrings, calves, bicep, tricep, and shoulders. There’s also a section for plyometrics and HIIT. Each video demonstrates every exercise with perfect form and brief instructions.
Received doctor’s approval to begin a structured fitness program
Our focus is heart-safe, progressive fitness that builds stamina, strength, confidence, and long-term consistency — without pushing into anaerobic or high-risk zones.
Reminder: This is not a race. Healing hearts thrive on patience, rhythm, and consistency ❤️
Program Philosophy
✅ Train primarily in the Fat-Burning Zone and Aerobic Zone
❌ Avoid anaerobic, max-effort, or breath-holding exercises
✅ Emphasize daily movement, light resistance, and recovery
✅ Encourage two workouts per day for metabolic health and heart resilience
✅ Progress gradually month-to-month
Weekly Structure Overview
Cardio: 6 days per week Strength Training: 3 days per week (full body) Flexibility & Mobility: Daily Rest Day: 1 full rest or active recovery day per week
🌅 Daily Morning Workout (6 Days/Week)
60-Minute Walk – Morning Sunlight Session
Why mornings matter: Morning sunlight (especially blue light rays) supports:
Circadian rhythm regulation
Hormonal balance
Better sleep quality
Improved cardiovascular and metabolic health
Workout Details:
Duration: 60 minutes
Intensity: Comfortable, conversational pace
Heart Rate Zone: Fat-Burning to Low Aerobic Zone
Location: Outdoors whenever possible
💡 You should be able to walk and speak in full sentences without gasping.
🌤 Second Daily Workout (Later in the Day)
Rotate cardio and strength training depending on the day.
Cardio Training Plan (6 Days/Week)
30–60 minutes per session (including warm-up & cool-down)
Approved Cardio Activities
Choose 1 activity per session:
Walking (outdoor or treadmill)
Stationary or outdoor cycling
Swimming
Water fitness / aqua aerobics
Intensity Guidelines
Stay in Fat-Burning or Aerobic Zones
Breathing should remain controlled
No sprinting or high-intensity intervals
Weekly Cardio Schedule Example
Day
Cardio Focus
Mon
Walking
Tue
Cycling
Wed
Swimming or Water Fitness
Thu
Walking
Fri
Cycling
Sat
Choice Cardio
Sun
Rest or gentle walk/stretch
💪 Strength Training (3 Days/Week – Full Body)
Example Days: Monday, Wednesday, Friday Duration: ~30 minutes Resistance: Light dumbbells, bands, or machines
Repetition Guidelines
1–2 sets per exercise
10–15 slow, controlled reps
Rest 45–75 seconds between sets
No breath holding (exhale on effort)
Strength Training Exercises
Upper Body
Chest: Wall push-ups or chest press
Back: Seated row or resistance band row
Shoulders: Light shoulder raises
Biceps: Dumbbell curls
Triceps: Triceps extensions or kickbacks
Lower Body
Quadriceps: Chair squats or leg press
Hamstrings: Hamstring curls or hip hinge
Calves: Standing calf raises
Core (Gentle & Controlled)
Seated abdominal bracing
Standing torso rotations (light)
Pelvic tilts or modified planks (optional)
🧘 Warm-Up & Cool-Down (Every Workout)
Warm-Up (5–10 Minutes)
Slow walking or cycling
Arm circles
Shoulder rolls
Marching in place
Cool-Down (5–10 Minutes)
Gradual slowing of movement
Deep breathing
Light stretching
Flexibility & Mobility (Daily)
Focus on:
Hamstrings
Calves
Hips
Chest & shoulders
Lower back
Hold each stretch 15–30 seconds, breathing calmly.
📅 4-Week Program Commitment
This program is designed for 1 month (4 weeks).
👉 Each month, the program will be updated with:
Slightly longer durations
New exercises
Increased confidence and strength
Continued heart-safe progression
Results come from stacking small wins consistently.
⚠️ Safety First – Always
✔ Get medical clearance before starting
✔ Stop exercise if you feel dizziness, chest pain, or unusual shortness of breath
✔ Never hold your breath
✔ Wear supportive footwear
✔ Exercise in a cool, well-ventilated environment
💧 Hydration Matters
Drink water before, during, and after workouts
Aim for pale-yellow urine as a hydration guide
Increase fluids in heat or humid conditions
❤️ Final Reminder
Consistency beats intensity — every time.
Walking daily, moving gently, lifting light, breathing well, and staying hydrated creates long-term heart health and confidence in your body again.
Your heart doesn’t need punishment — it needs movement, patience, and care.
