Exercise for Health Aging

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Exercise for Health Aging"

Transcription

1 Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different muscle groups (legs, chest, arms, back) Perform three sets per exercise with between eight and twelve repetitions Start with light weights and slowly progress as the exercise becomes easy Workout with a personal trainer or friend to provide assistance and spotting Always perform a warm-up before each workout Remember to breathe throughout each exercise Proper Warm-up Guidelines Perform 5-10 minutes of slow, gradual aerobic activity to increase heart rate and blood flow Follow that with more specific movements to increase your range of motion The length and intensity of your warm-up should not be enough to cause fatigue Examples: o Brisk walking o Jogging o Jumping rope o Cycling Leg Exercises o Arm rotations o Butt kicks o High knees o Torso rotations Squats Hold the weights at your side Keep your chest and head up throughout movement Sit your butt back as you go down Do not let your knees pass in front of your toes Can be done with a chair behind you for support Lunges/Split squats Step-ups Stand with feet spread out in front and behind Drop straight down allowing both knees to bend Do not let your front knee pass in front of your toes Try and get both knees to a 90 degree angle Additional weight may not be needed Perform next to support for balance Stand directly in front of a box or step Step up onto block with one foot and then the other Step down first with the foot you first stepped up with Add weights or increase the height of the box to make the exercise more challenging Have partner or support nearby for balance

2 Leg Extension Align pad to sit just above the top of your feet Sit all the way back in the chair Extend legs out as straight as possible Calf Raises Stand with the balls of your feet on a ledge Be sure to have a chair or wall nearby for balance Rise onto your toes and then drop until heel is lower than your toes Can be done with one leg at a time Single-leg RDL Keep back straight throughout movement Be sure to move leg and back at the same time Keep the leg that is on the ground as straight as possible Return to an upright position after forward bend Does not need additional weight Hamstring Curls Lay face down on bench and hold onto handles Align pad just above your heels Pull your heels as close to your butt as possible Return to an almost fully straighten position Chest Exercises Push-ups Hands placed about shoulder-width apart on some elevated surface or wall Allow elbows to bend as you drop then push up until arms are straight Be sure to keep back straight throughout exercise Chest press Use a bench that has a slight incline Hold dumbbells just above armpits Push dumbbells up until arms are straight Bring weights together as you straighten your arms Use a spotter when doing this exercise to guide the weight

3 Back Exercises Upright row Hold weights with arms fully extended down Pull weights up while keeping them together Raise till weights are just under your chin Keep elbows higher than weights Low row Sit up straight with your back flat and chest up Grab handles in front of you and pull them towards your chest Keep your elbows close to the body as you pull Pinch your shoulder blades during the movement Lat pull-downs Sit up straight with a flat back facing the machine Grasp the bar at a comfortable width that is at least wider than your shoulders Pull the bar down to just under chin level Pinch your shoulder blades as you pull the bar down Core Exercises Planks Place hands or elbows about shoulder width apart on the floor or on a sturdy object Keep back flat do not let butt go above or below your head Keep your core tight Superman Hold the plank position on either your hands or elbows Extend and lift one arm and the opposite leg Alternate which arm and leg are lifted Remember to hold the plank position throughout the exercise This exercise can be perform on and object to make it easier Seated reverse crunches Sit on a chair or object with legs extended Lean back slightly, but maintain balance Lift knees up towards your chest Remember to keep your abs contracted as you lift

4 Arm & Shoulder Exercises Biceps curls Stand straight with your head up and chest out Hold weights by your side with your arms straight Pull the weights up only bending at the elbow Keep shoulder steady do not move at the shoulder Do not lean back when lifting the weights Dips Place hands on an object with fingers point forward Drop down and allow elbows to bend Keep elbows pointed straight back as you go down Press up until arms are straight Straighten legs out to make it more difficult Shoulder press Stand straight with feet shoulder width apart Start by holding weights just above shoulders Push weights directly above your head until arms are straight Keep your head up throughout exercise Do not lean back when pressing weights up Can also be done with a medicine ball Triceps extensions Lean over onto a sturdy object with your back flat Hold weight at your side with your elbow high Extend arm until your elbow is straight Do not move at shoulder all motion from elbow Partner Exercises twists Sit back-to-back with both people slightly leaning back Start with the medicine ball held in front of you Twist torso to pass the ball to your partner To make the exercise more challenging, extend arms straight out bounces Stand a few feet apart from your partner Start with the ball fully extended over your head While dropping into a slight squat, throw ball into the ground about halfway between you and your partner Catch the ball under control in a half-squat position

5 Straight leg raises Lay flat on your back with your partner standing just above your head Grab onto your partners ankles While keeping your legs straight, lift your feet until they hit your partners hand Have your partner gently push your feet back to the ground Do not let your feet hit the ground throws Stand a few feet away from a partner With the ball starting close to the chest, push straight out to pass the ball to your partner Aim for your partner s chest with each throw Try to catch the ball without letting it hit your chest sit-ups Lay on your back with a partner standing on your feet Ball can either start over your head or at your chest On your way up, throw the ball to your partner On the way back down, have your partner throw the ball back

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!! Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

TORUS HOME GYM EXERCISE GUIDE

TORUS HOME GYM EXERCISE GUIDE TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight

More information

Exercises for using assistive devices

Exercises for using assistive devices Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis

More information

Navy Seal Style Bodyweight-Only Circuit Exercise

Navy Seal Style Bodyweight-Only Circuit Exercise Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet

More information

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day Workout Of The Week Warm up for a good 5 minutes with a cardio exercise whether it s running, jumping jacks, treadmill, body calisthenics etc. Each exercise repetition should proceed till temporary muscle

More information

Beginner and advanced exercises for the abdominal and lower back muscles

Beginner and advanced exercises for the abdominal and lower back muscles Beginner and advanced exercises for the abdominal and lower back muscles Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

Plyometrics. Ankle Bounces. Bounding. Butt Kuck

Plyometrics. Ankle Bounces. Bounding. Butt Kuck Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

BARATHEON BODY BUILDER

BARATHEON BODY BUILDER ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting

More information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

More information

Incline bench press. Incline bench press show here with purpose built incline bench

Incline bench press. Incline bench press show here with purpose built incline bench Incline bench press Setting up your incline bench Set your bench up so that you have it at approximately a 30 degree incline. It doesn't matter if it's a bit lower, but don't go any higher than that. If

More information

Upper Body Exercises

Upper Body Exercises Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training

More information

On The Road. Training Manual

On The Road. Training Manual On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Barbell Squat. Gluteals. Quadriceps. Hamstrings

Barbell Squat. Gluteals. Quadriceps. Hamstrings Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your

More information

Stretching Exercises. Improve range of motion, coordination and joint flexibility

Stretching Exercises. Improve range of motion, coordination and joint flexibility Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

OVER 60 s WORKOUT Mini workout

OVER 60 s WORKOUT Mini workout This is the mini workout for over 60 s because age is no barrier to starting or continuing an exercise routine. If this is your first time doing one of these workouts, we recommend you check out the introduction

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body

More information

Masters Swimming Dryland Training Program. November-December

Masters Swimming Dryland Training Program. November-December Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping

More information

Resistance Chair Exercises

Resistance Chair Exercises Resistance Chair Exercises Before you begin strength-building routines with your Resistance Chair exercise system, make sure the Chair is on a solid, level surface, and always make sure to fasten the cable

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate

More information

See below for your official SeaWheeze 2016 training program. Let the sweating begin

See below for your official SeaWheeze 2016 training program. Let the sweating begin Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall

More information

Strength Training Routine

Strength Training Routine Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term

More information

Week 1: Turn Up The Heat, Prepare For Meltdown

Week 1: Turn Up The Heat, Prepare For Meltdown Week 1: Turn Up The Heat, Prepare For Meltdown Workout Format: Warm-up - 15-20 minutes Workout A/B format - MTRF (25-35 minutes) Squat, Push, Lunge, Pull, Plank - Rest 2 minutes x 4 Giant Sets/day Workout

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

THE STRENGTH WORKOUT FOR RUNNERS

THE STRENGTH WORKOUT FOR RUNNERS THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,

More information

Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust. Pulmonary Rehabilitation. Exercise programme

Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust. Pulmonary Rehabilitation. Exercise programme Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust Pulmonary Rehabilitation Exercise programme Introduction to exercises Wear sensible shoes and loose clothing. When performing

More information

Resistance Band Exercises

Resistance Band Exercises Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

DAY 2 III. WORKOUT RULES

DAY 2 III. WORKOUT RULES DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.

More information

KNEE AND LEG EXERCISE PROGRAM

KNEE AND LEG EXERCISE PROGRAM KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

More information

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance. Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt

More information

Game Shape FAST. total female hockey

Game Shape FAST. total female hockey total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11

More information

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Get in a crab position, bend the arms and let your bottom touch the floor, then straighten arms again. Wall push-ups-

More information

Medicine Ball Training Guide

Medicine Ball Training Guide Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within

More information

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks

More information

Quads (medicine ball)

Quads (medicine ball) Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

WALL PUSH UPS TABLE PUSH UPS

WALL PUSH UPS TABLE PUSH UPS WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.

More information

Starting a Strength Training Program

Starting a Strength Training Program MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC RESISTANCE This is weeks 7-9 of the 12 week training program. This portion of the program

More information

[1/2/2005 2:49:47 AM]

[1/2/2005 2:49:47 AM] http://galeriekulturistiky.webz.cz/arnold/arnold%2021.jpg [1/2/2005 2:49:47 AM] Neck Exercise Guides Isometric Neck Exercise - Front And Back Main Muscle Worked: Neck Equipment: BodyOnly Tips: You can

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu December 2008 Do you have a goal to begin an exercise routine, but not sure

More information

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Lower Body Exercises

Lower Body Exercises Lesson Lower Body Exercises Upper Leg By Carone Fitness Introduction There are many different exercises you can do to increase the strength of your lower body. In this lesson we will look at a few of the

More information

Knee Conditioning Program

Knee Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Pheidippides Marathon Cramping

Pheidippides Marathon Cramping Pheidippides Marathon Cramping Outline Morning Session Heavy Weight, Low Reps 1. Good mornings x 6 reps x 3 sets with 2-3 min rest 2. Reverse lunge with heavy med ball in front x 8 reps x 3 sets with 2-3

More information

Southern Illinois University Carbondale Department of Kinesiology Organization of Sport and Exercise Science. Southern Illinois Men s Expo

Southern Illinois University Carbondale Department of Kinesiology Organization of Sport and Exercise Science. Southern Illinois Men s Expo Southern Illinois University Carbondale Department of Kinesiology Organization of Sport and Exercise Science Southern Illinois Men s Expo EXERCISE MANUAL The following pages contain instructions on how

More information

1

1 www.building-muscle101.com 1 Distributed By @ Copyright Building Muscle 101 building-muscle101.com Not to be reproduced without the Written consent of Building Muscle 101 www.building-muscle101.com 2 Medical

More information

Core (disc) Bicycle on Bosu

Core (disc) Bicycle on Bosu Bicycle on Bosu Bicycle on Bosu 1. Lie on your back with the small of your back on the BOSU ball. 2. Both legs should start facing up towards the ceiling. 3. Perform a bicycle type cycling motion with

More information

Swing Fault #1-All Upper Body Swing

Swing Fault #1-All Upper Body Swing Swing Fault #1-All Upper Body Swing Many golfers experience what is referred to as an all upper body swing. Keep in mind that power is generated from the ground up. When a golfer misses the opportunity

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows Arms(2) Arms, Back, Shoulders AP AT P. Begin with 15-20 minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Single / One

More information

Balance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.

Balance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up. The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.

More information

Thera-Band /Hand Weight Exercises

Thera-Band /Hand Weight Exercises Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit

More information

A SMARTER SCIENCE OF SLIM QUICK START GUIDE MORE FOR LESS THE SMARTER EXERCISE 20 MINUTE WEEKLY PROGRAM BY JONATHAN BAILOR

A SMARTER SCIENCE OF SLIM QUICK START GUIDE MORE FOR LESS THE SMARTER EXERCISE 20 MINUTE WEEKLY PROGRAM BY JONATHAN BAILOR A SMARTER SCIENCE OF SLIM QUICK START GUIDE MORE FOR LESS THE SMARTER EXERCISE 20 MINUTE WEEKLY PROGRAM BY JONATHAN BAILOR TABLE OF CONTENTS SMARTER EXERCISE OVERVIEW... 4 SMARTER EXERCISE PROGRAM... 5

More information

The Golf Swing Speed Challenge - First 3 Weeks

The Golf Swing Speed Challenge - First 3 Weeks 101 The Golf Swing Speed Challenge - First 3 Weeks In the first three weeks of this program you're going to be predominantly doing two things 1. Improving your flexibility 2. Increasing your strength The

More information

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases

More information

Top 35 Lower Body Exercises

Top 35 Lower Body Exercises Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Bodyweight Shred: 21-Day Accelerator Workouts

Bodyweight Shred: 21-Day Accelerator Workouts http://bodyweightshred.com/ 1 Copyright 2015 BodyweightShred.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken

More information

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week

More information

1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up

More information

The Fastest Way to Sculpt! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones.

The Fastest Way to Sculpt! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones. The! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones. Getting in the best shape of your life doesn t mean you have to spend hours at the gym. Our cardio and

More information

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011! foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly

More information

the program niketraining.ca

the program niketraining.ca the program the program In-Season Training. To keep what you ve earned in the off-season, your in-season training can t be an after-thought. Developed by big league veteran Gary Roberts and pro trainer

More information

SEAWHEEZE STRENGTH TRAINING PLAN

SEAWHEEZE STRENGTH TRAINING PLAN SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable

More information

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Copyright 2015 HIITBURN.com

Copyright 2015 HIITBURN.com Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided

More information

TRAINING BALANCE WORKOUT 40 MINUTES

TRAINING BALANCE WORKOUT 40 MINUTES BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,

More information

PRO. Workout Plan by Day & Week. Cardio (Mod) Interval (High) Flexibility Strength. Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

PRO. Workout Plan by Day & Week. Cardio (Mod) Interval (High) Flexibility Strength. Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Workout Plan by Day & Week Cardio (Mod) PRO Interval (High) Flexibility Strength Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time Totals Week 1 Week 2 Week 3 Week 4 Week 5 Week

More information

Complete Tennis Fitness 2.0

Complete Tennis Fitness 2.0 Complete Tennis Fitness 2.0 Exercise Quick Reference Guide By: Ian Westermann Table of Contents Mobility... 4 Achilles / Calf LAX... 5 Adductors Foam Roll... 5 Alt. Toe Touches... 6 Ankle Mob.... 6 Back

More information

Copyright 2015 TheSuperhumanLife.com

Copyright 2015 TheSuperhumanLife.com Copyright 2015 TheSuperhumanLife.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

More information

The Lebron James Workout By: Scott Quill, The Workout Monday Superset 1 Pushup

The Lebron James Workout By: Scott Quill, The Workout Monday Superset 1 Pushup The Lebron James Workout Build a body that dominates, with a plan that's fit for a king By: Scott Quill, Fast Workout, Hard Muscle LeBron James attacks the weights like he does the hoop -- with thunder.

More information

BOSU Workout Routine Made Easy!

BOSU Workout Routine Made Easy! BOSU Workout Routine Made Easy! Your simple guide to a more athletic body, with only the BOSU ball Introduction: Thank you for purchasing this Kindle Book, you are one step closer to a newly improved you!

More information

Great Stretches for Runners

Great Stretches for Runners Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but

More information

Workout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts

Workout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, 2017- Winter Break Workouts Each workout should strive to be around 40-minutes, with a combination of cardio and strength training.

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes inwards at hip level Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level eturn to standing

More information

The Alphabet Workout

The Alphabet Workout Here s a fun full body workout to try on your own or with a friend that both tones your muscles and works cardiovascular endurance. The only equipment you need is a pair of dumbbells and a mat or padded

More information

indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG

indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG instructions Indoor physical activity is a challenge for many schools. Winter weather tends to trap students and staff inside the buildings for months at a time. Lack of space and lack of time also contribute

More information

12 Week Workout Program

12 Week Workout Program 12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should

More information