Operation Overhaul: January Challenge

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1 Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands to make the exercises more challenging (but they are not necessary). Challenge yourself to increase the number of sets throughout the month; though please follow your own level of safety for how intense to make each exercise. Monday Tuesday Wednesday Thursday Friday Saturday Sunday , 2, 3 4, 5, 6 1, 3, 5 2, 4, , 2, 3, 4 5, 6, 7, 8 8, 9, 10 1, 2, 3, 4 5, 6, 7, , 6, 7 8, 9, 10 1, 2, 3, , 2, 3, 4, 5, 6 1, 2, 3, 4, 5, 6 6, 1 SET = REPS PRE-Challenge Strength Test 1 minute POST-Challenge Strength Test* - 1 minute Upper (Choose 1) Push-Ups (Regular) Push-Ups (Knee) Push-Ups (Wall) Upper Push-Ups (Regular) Push-Ups (Knee) Push-Ups (Wall) Lower (Choose 1) Knee to Stand Sit to Stand Lower Knee to Stand Sit to Stand *Choose the same strength test as you did pre-challenge!

2 PUSH-UPS KNEE/SIT TO STAND You have one month to improve your strength of your upper or lower body (or BOTH)! On off days of the schedule, try to get in a set of: Push-ups Level 1 (against wall) Level 2 (knee) Level 3 (knee off) Level 4 (elevation) Knee to Stand or Sit to Stand Level 1 Level 2 Level 3 Begin at a number you feel you can accomplish safely. Maybe this is 5 for beginners and 20 for more advanced exercisers. Each week, try to add on 1-2 more, to see improvement in strength at the end of the month.

3 SQUAT For hips, thighs and buttocks CHEST PRESS For chest muscles and triceps From the sitting position with your feet shoulder-width apart and your toes in front of your knees, lean forward slightly and stand up without locking your knees. Slowly lower your body back to a seated position where your upper legs are approximately parallel to the floor. Alternative (higher intensity) Place a stability ball between your middle-back and a wall, and lean back into the ball while performing these same movements, or, holding a wall sit. Lie on your back with your feet flat and knees bent. Grip dumbbells and extend upward but don t lock the elbows. Slowly lower to the starting position. Alternatives Sit on a stability ball and perform same movement. Or, for more intensity, add more weight. BACK EXTENSION AKA Superman s For buttocks (gluteals) and low back Lie face down on the floor. Raise left arm and right leg off the floor with head and neck in line with the arm. Hold for 1-2 seconds, and then slowly lower the arm and leg back to the starting position. Repeat this movement for the right arm and left leg. Alternative (higher intensity) Perform the movement on all fours or lying face down on a stability ball.

4 STANDING LUNGES For front of thighs and buttocks With one leg, step backward until the thigh of the forward leg is parallel to the ground or as far as feels comfortable. Your back knee should come close to the floor but not touch it. Push with the front leg, driving your heel into the floor, to return to the starting position. Alternative Use a regular-height chair to hold onto for added stability if needed. Higher intensity - bench step-ups from the floor in an up-up-down-down pattern. To increase resistance in this exercise, hold dumbbells in your hands. DB SHOULDER PRESS For Shoulders Perform this movement sitting in a regular chair, standing or sitting on a stability ball. Hold a dumbbell in each hand with an overhand grip. Make a 90-degree angle with your arms by raising the dumbbells so they are level with your ears. Slowly raise dumbbells over your head until arms are fully extended, but do not lock your elbows. Slowly lower the dumbbells to the starting position. Alternative (higher intensity) Perform a lateral raise by lifting the arms to the sides with a slight bend in the elbows. Keep the weights and arms below shoulder height. You will likely need lower weight for this exercise compared to shoulder press. OR- try a shoulder press as described above with a standing lunge.

5 PELVIC TILT For abdominals and buttocks DUMBBELL ROW For hamstrings, arms and back SIDE PLANK For core Lie on the floor with feet flat on the ground and knees bent. Keep arms at your sides with palms facing the floor. Raise your pelvis so your buttocks and lower back are off the floor. Pause, and then slowly lower your pelvis to the floor. Alternatives (higher intensity) Perform a standard abdominal crunch (hands supporting head) while raising pelvis off floor. Or, try to raise one leg at a time. Stand with feet shoulder-width apart. Hold a dumbbell in each hand with elbows slightly bent. Bend forward at the waist and keep a slight bend in the knees. Use bench or chair. Pull dumbbells up to your sides until your upper arms are almost parallel to the ground. Return the dumbbells to the starting position. Alternative (higher intensity) With resistance bands, stand on the band in its most middle section while holding the ends of the resistance band with your hands. Or, use heavier dumbbells. Lie on your side with left leg on top of the right. Raise upper body and place right elbow beneath the right shoulder. Your elbow should be bent at a 90-degree angle and resting on the ground. Hold for up to 60 seconds. Alternative Perform a standard plank by lying face down resting on the forearms with your palms flat on the floor. Rise up onto your toes and rest on your elbows, keeping your back straight and flat.

6 LEG CURL For back of thighs (hamstrings) BICEP CURL For biceps Stand behind a chair, and with your foot flexed, slowly bend one leg at the knee, raising your heel up toward your buttocks. Keep your support leg slightly bent. Slowly lower your foot back to the ground. Add ankle weights to increase resistance or use a resistance band. Alternative (higher intensity) Perform a hamstring roll using a stability ball. Lie on your back with your knees bent and your heels on the ball. Raise your hips off the floor and roll the ball away from you until your legs are straight. Roll the ball inward and outward. Stand with a dumbbell in each hand and your palms facing your thighs. Make sure elbows stay in position against your sides. Slowly lift the weights and rotate your forearm so that your palms end up facing your shoulders at the top of the movement. Slowly lower to the starting position so that your palms are facing your thighs. Alternative (higher intensity) With resistance bands, stand on the band in its most middle location while holding the ends of the resistance band with your hands while performing the movement. Or, add in a squat as in exercise #1. Reference: Full A Sample Home Workout Plan were provided by Stephen Ball, Ph.D., and the University of Missouri.

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