Hanover Park, IL - (630) 372-6599
South Elgin, IL - (847) 488-1999
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Starting a Sustainable Exercise Routine

Part 2 of 3
Publication Date: 
November 29, 2013

We are proud to introduce you to Tom Dvoratchek who is a great friend of Village Counseling Center. Tom has taught Continuing Education courses to our staff and has been the trainer for both Dr. David and Dr. Debbie McFadden for the past five years. The McFadden’s initially hired Tom to help them improve fitness and get a little faster in preparation for touring vacations on their tandem. As their fitness improved, they both entered a time trial on their tandem and had a first place finish in 2013. Dr. David McFadden began competing in mountain bike races and cyclocross racing, as well, and has steadily improved through regular coaching from Tom. 

Tom has written an article for us that will be broken into three parts and will guide you through the process of thinking through and developing a fitness plan for yourself. If you don’t want to wait until the next article to get started, you can contact Tom directly through his web site http://www.bodyphysics.biz/ or call him at 847-845-8983.

In the October edition of this newsletter, I explained some of my thinking regarding the practice of helping people begin an exercise program that can be sustained and built on for a life time. Listed below you will find 7 complete workouts, including four run/walk workouts and three strength/stretching exercises. This basic routine will get you started for the first three weeks, and you can plug each routine into your week where it will best fit your schedule.

Workout #1

  • Run or jog 1 minute/walk 2 minutes for 10-12 minutes

Workout #2

  • 10 push ups (bend knee)
  • 10 chair sits
  • 2x 15 seconds plank
  • 10 calve raises
  • 10 hip lifts
  • 10 bend rows, use a tube or a weight (even if the weight is a paint can)
  • 10 torso rotations
  • 10 cat/ cow stretches
  • 20-30 seconds hamstring stretch
  • 20-30 seconds quad stretch
  • 20-30 second groin stretch
  • 20-30 seconds chest stretch

Workout #3

  • jog up a short incline hill 30-60 seconds, walk back down 10-12 minutes

Workout #4

  • 2x15 second planks
  • 15 chest ups while on stomach (hyper extensions)
  • 6 modified lunges each leg
  • 10 overhead press 2-4 lbs
  • 10-15 hip lifts
  • 10 inner thigh and 10 outer thigh lifts
  • 10 torso rotations
  • 10 cat/ cow stretches
  • 20-30 seconds hamstring stretch
  • 20-30 seconds quad stretch
  • 20-30 second groin stretch
  • 20-30 seconds chest stretch


Workout #5

  • Walk/jog 10-12 minutes

Workout #6

  • 10 push ups (bent knee)
  • 10-15 pull downs (use tube on door)
  • Bicep curls 10-15
  • Tricep kick ups 10-15
  • Shoulder blade pinches
  • 10-15 chair sits 
  • 10-15 hip lifts
  • 10 torso rotations
  • 10 cat/cow stretches
  • 20-30 seconds hamstring stretch
  • 20-30 seconds quad stretch
  • 20-30 second groin stretch
  • 20-30 seconds chest stretch

Workout #7

  • walk 1-minute jog/run faster than normal 30 seconds but not a sprint for 10-12 minutes

As you can see you probably do not need much space. The indoor stretching and strength exercises you can do in any hotel while traveling and in any size home- from an apartment to a house. You can get a pair of shoes and any extra equipment at a big box sports store for much less than a race entry and a running outfit or outfits.

In the December edition of this newsletter, I will discuss other aspects of maintaining a sustainable exercise program that you can fit into your schedule and that will not break the bank with extra equipment. If you do not want to wait to get started, please call and I will explain the entire program for you.


Tom Dvoratchek is the owner of Body Physics. Body Physics provides In Home Personal Training, online Endurance Coaching, and Studio Fitness Training. Tom is a RRCA Certified Running Coach. He is a Certified and Degreed Personal Fitness Trainer. He has coached College and High School Junior Olympic Developmental Athletes. He has coached the Alpine runners’ track workouts the past 4 years. He has been a runner since age 12. He is an avid, silent sport endurance athlete himself. He has competed in events from the 400M to 24 hour events. His current passions are in mountain bike racing and Solo Time trialing on the bike and in the Winter Cross-country Ski racing. However, after doing nearly 100 triathlons into the early 90’s he has recently rediscovered his passion for the triathlon and plans to ramp up that discipline this next year. Tom also enjoys Kayaking and trail running. He lives in South Elgin where he enjoys sharing this active lifestyle with Cole 8 and Kiera 6 and Erika who is a Chiropractic Physician and silent sport athlete herself.

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Hanover Park, IL - (630) 372-6599
South Elgin, IL - (847) 488-1999

460 Briargate Drive, Suite 700 • South Elgin, IL 60177
1240 Bamburg Ct. • Hanover Park, IL 60133
Phone 847.488.1999 • Fax 847.488.9797 •

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