Contact Information

Phone: (402) 761-3230

Fax: (402) 761-3283

info@sunrisecountrymanor.com



Mailing Address

Sunrise Country Manor
P.O. Box A
610 224th Rd.
Milford, NE 68405


Facebook

Employee Wellness Program

 

Drop it Like it's Hott! Rules

  • You choose the day and the exercise you wish to do. You can try all the exercises or do the same one all week. It’s up to you!
  • Write down the exercise and number of minutes (or amount of pounds) on the day you did it on the calendar.
  • Complete the number of days required for each week.
  • Weigh yourself on Monday and write it down on your index tracking card.

Weekly Breakdown

Weeks 1 to 3 (Complete 3 days per week)

  • 30 minute walk
  • 20 minute exercise bike
  • Weight exercises
  • Exercise video (do 20 minutes)

Weeks 4 to 6 (Complete 4 days per week)

  • 45 minute walk
  • 25 minute exercise bike
  • Weight exercises
  • Exercise video (do 30 minutes)

Weeks 7 to 9 (Complete 4-5 days per week)

  • 50 minute walk
  • 30 minute exercise bike
  • Weight exercises
  • Exercise video (do 45 minutes)

Weeks 10 to 12 (Complete 4-5 days per week)

  • 60 minute walk
  • 30 minute exercise bike
  • Weight exercises
  • Exercise video (the whole shebang!)