STEP IT UP Moderate intensity workout

Size: px
Start display at page:

Download "STEP IT UP Moderate intensity workout"

Transcription

1 Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at to get more information about the program along with some tips. This workout will take you through some slightly more challenging exercises including: Cardio exercises Upper body exercises Lower body exercises Abdominal exercises To make this a 5-minute workout perform each exercise in the circuit once. To make this a 0-minute workout perform each exercise in the circuit twice. There are even bonus exercises at the end if you are keen to keep moving. By doing these workouts regularly (two to three times a week), you ll increase your strength, flexibility and fitness. Before you get into your workout it s important to warm up. Just five minutes of light activity is all you need. Things like: Walking Jogging on the spot Pumping your arms Shoulder rolls Controlled punches Circular windmill arm movements in the air. It is important that between each exercise, you recover appropriately. If you need to, rest for 0 seconds. If you are still quite fatigued from the previous movement then rest a little longer. As you get stronger you can reduce your recovery time. Recovery can also be active with things like walking, jogging, slow step ups or shoulder rolls. You don t have to stress or push yourself to the limit to get the benefits of exercise. If at any time you feel pain or you feel unwell, stop what you re doing, or take it easier. If you feel really unwell seek medical advice. CARDIO Step ups with a squat For this exercise you will need weights. If you don t have weights at home you can fill two bottles with water or use two cans of food. Improvise weights

2 Choose a small step or a larger step depending on your ability. Hold weights in both hands by your shoulders. Step up with both feet onto the step, and then step down. Here s how to do a squat: Bend at the knees and hips to squat downwards. Stick your bottom out behind. Pause and then slowly return to the starting position. As you stand up tall again, push up through your heels, squeezing your bottom muscles as you do so. You should feel the muscles in your thighs and bottom working. Your hips should always be higher than your knees. Make sure your knees don t protrude far forward. As you step down onto the ground between each step up, complete a squat Try to alternate your leading leg with each step. Try doing this for 0 seconds.

3 Star jumps LOWER BODY EXERCISES Squat jump Start with your feet together and hands at your sides, keeping your core engaged. Jump both legs out to the side, slightly wider than your hips, while raising both your arms overhead. Keep your knees bent as you jump in again to bring your feet back together and arms back by your side. Perform a squat as described earlier, only at the bottom of the squat jump up immediately and extend your arms up over your head. Try repeating this for about 0 seconds.

4 Clock lunges Imagine you are standing in the middle of a large clock facing o clock. Stand with your feet hip-width apart. Step back to the starting position. Step with the right leg again, this time facing slightly more to your right (or at one o clock). Keep stepping to each number on the clock with your right leg in a clockwise direction until you arrive back at the o clock position. 5 Take a big step forward with your right leg. Bend at both knees to lower down. 6 7 Your back heel should be off the ground. Do not let you front knee pass forward over the foot of the same leg. Complete this exercise again, although this time with your left leg, moving in an anti-clockwise direction.

5 Squat into shoulder press For this exercise you will need weights. Hold weights in both hands. Perform a squat as described earlier, only once you re back in the standing position, perform a shoulder press. To perform a shoulder press, extend your elbows to push weights up above your body. Lower back down to your shoulder height and repeat. Aim for 0 repetitions of this exercise.

6 UPPER BODY EXERCISES Push up and row For this exercise you will need weights. Holding weights, position yourself with your hands and knees on the ground. Lower your body down towards the ground, bending at your elbows, to complete a push up (on your knees). Keep your stomach muscles tight and do not let your lower back sag. Push back up to the starting position. 5 6 Lift one arm up by your side, bending at your elbow and squeezing the muscles between your shoulder blades together as you do so. Return your hand to the starting position to repeat the entire movement again this time with the other arm. Do this exercise for approximately one minute or as many repetitions as you feel comfortable doing. To advance this exercise you can perform the push up on your toes. If you need to, rest for 0 seconds or do active recovery.

7 Step ups with a bicep curl Holding weights in both hands, perform a step up as described earlier. Once standing on the ground perform a bicep curl simultaneously with both arms. To perform a bicep curl, start with arms resting by your sides. Keeping your wrists strong, bend at your elbows to lift the weights up toward shoulders with your palms facing you. Lower back down slowly. Complete 0 repetitions of this exercise.

8 Three way arms For this exercise you will need weights. Holding weights, position your arms down beside your body. This exercise consists of three separate movements:. Keeping your elbows straight, lift the weights up in your midline so that your wrists are at the same height as your shoulders, and then lower back down.. Complete a shoulder press. To perform a shoulder press, extend your elbows to push weights up above your body Keeping your elbows straight again, lift weights out from the side of your body so that your wrists are again at the same height as your shoulders, then lower back down. Complete 0 repetitions of this sequence. To make this harder Try lifting heavier weights. 5

9 ABDOMINAL EXERCISES For the following floor exercises, you might want to put down a mat or a towel to position yourself on for comfort. Bicycle Lie with your back on the floor. Bend your knees and position your hands behind your head. Drawing your knees in towards your chest, bring the right elbow towards the left knee as the right leg straightens. Alternate sides and continue this movement so that it appears as though you are peddling with your feet in the air. Continue for about 0 seconds. Advanced supine bridge Lie with your back on the floor with your knees bent and your feet under your knees. Tightening your abdominals, pelvic floor and buttock muscles, slowly lift your bottom up off the floor, extending towards the sky. At the top, your knees and hips should be in a straight line. Pause in this position. Slowly lift one foot about two inches off the ground, ensuring you keep your hips level and your stomach muscles tight. Do not let your hips drop to one side. Lower back down slowly. You should feel this in your buttocks, hamstrings and abdominals. Repeat, this time raising the opposite foot off the ground. Aim for 0 repetitions of this exercise. 5

10 Now you ve completed the workout! If you are done for the day, that s great. Just take five minutes to warm down. Just like the warm up, it s easy movements. This is also a great time to stretch your muscles, holding each stretch for 0 0 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn t feel discomfort or pain. Don t bounce through these, just slow steady movements. Lie with your back on the ground with your knees bent and both feet flat on the ground. Place your hands on your thighs. Lift upwards, sliding your hands so that your fingers reach toward your bent knees. Make sure you keep your chin tucked in. KEEN FOR MORE? Here are some bonus exercises to add to your workout. Crunches Only go as high as you feel comfortable. Lower back downward slowly. You should feel your abdominals working without back pain or tension. Go for 0 repetitions of this exercise.

11 Dead bugs Lie with your back on the ground. Extend your arms towards the sky, with your elbows straight. Bend one knee at 90 degrees with your foot held in the air. Your other leg should be bent at the knee with your foot placed on the ground. Kick the raised leg out slowly, lowering towards the ground. Return the foot back in before lowering onto the ground. The lower you kick, the harder the exercise will be. To advance this exercise further, complete with both your knees bent and keep your feet off the ground. Option As you do this motion, keep your stomach muscles pulled in towards your spine to ensure that your lower back does not arch up off the ground. Well done for taking action to lower your Health & Fitness Age. If you found this workout to be a bit too challenging for you just now, why not try the low intensity workout, Feel good glow. Find this and great mini workouts at Now swap and repeat with your other leg.

FEEL GOOD GLOW Low intensity workout

FEEL GOOD GLOW Low intensity workout Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information

More information

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get

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

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

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

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

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

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

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

Exercise for Health Aging

Exercise for Health Aging 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

More information

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down. Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

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

WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions

WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

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

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

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

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

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

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

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

Batman Workout by CrazyFitKids.com

Batman Workout by CrazyFitKids.com Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult

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

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using

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

21-Day Belly Blast Challenge!

21-Day Belly Blast Challenge! 21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no

More information

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge 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

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest Programme Objective: Strength Development & Core Development Glossary Reps - Also written as repetition. This refers to the completion of one single lift/exercise Sets - This is the completion of the prescribed

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

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

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

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

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

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

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10 Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List

More information

JUMP START 2.0 WEEK #1

JUMP START 2.0 WEEK #1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

More information

2002 Physioball Supplement

2002 Physioball Supplement 2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport

More information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

LETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach

LETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at

More information

Seated Exercises Information for Patients

Seated Exercises Information for Patients Seated Exercises Information for Patients 1 Seated Exercise These exercises are designed to allow you to exercise and keep your joints moving and strong whilst you maybe using a wheelchair. They can all

More information

Frisky Fall. Arms & Abs. Kick it off with a plank! Chaturanga

Frisky Fall. Arms & Abs. Kick it off with a plank! Chaturanga Frisky Fall Straight from Karena s Living room, into yours comes your new Arms & Abs routine! Follow along, and push yourself babe! Arms & Abs Kick it off with a plank! Fire up those abs with a strong

More information

Home Exercise Program for Knee Conditioning

Home Exercise Program for Knee Conditioning Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.

More information

Southern Sports & Orthopaedics

Southern Sports & Orthopaedics Knee conditioning program This knee conditioning program is designed to help you rehabilitate from your knee injury. In some cases, the program is being used as pre-habilitation, that is strengthening

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

Strength Challenge Week #2

Strength Challenge Week #2 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

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

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

Basic Exercises for Pilots

Basic Exercises for Pilots As we age, our body s physical make-up starts to dramatically change. Our muscle mass decreases at a rate of 3 percent to 5 percent per decade after age 40, and the decline increases to percent to percent

More information

LOW BACK. Performance Physical Therapy & Fitness

LOW BACK. Performance Physical Therapy & Fitness LOW BACK On back, feet resting on ball, pull knees to chest until stretch is felt in low back. Pause, then return to start position. Repeat 15-20 times LOWER TRUNK ROTATION On back, feet resting on ball,

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

Dr. Venus Workout Program

Dr. Venus Workout Program Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship

More information

Resistance Training Package

Resistance Training Package GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise

More information

Water Fitness Exercises (10/14/2013)

Water Fitness Exercises (10/14/2013) Water Fitness Exercises (10/14/2013) Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands

More information

Copyright Cardiff University

Copyright Cardiff University This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential

More information

GOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL

GOTIMETRAINING.   P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

A Personal Welcome from Brad Linder 10 Minute Workout!

A Personal Welcome from Brad Linder 10 Minute Workout! Experience Results. A Personal Welcome from Brad Linder 10 Minute Workout! Hello, The purpose of this 10 minute workout is to give to 10 great exercises that you can do anywhere anytime. You can do these

More information

Home Power Workout #6

Home Power Workout #6 Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a

More information

Prenatal Yoga Teacher Training. Warm Ups

Prenatal Yoga Teacher Training. Warm Ups Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these

More information

Exercise 1: Reverse Abdominals

Exercise 1: Reverse Abdominals Exercise Guide Before starting this or any exercise program, please make sure to talk to your family Doctor. The information in this book works and has given thousands of people impressive results and

More information

VIEW / PRINT TEMPLATE

VIEW / PRINT TEMPLATE VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand

More information

Above Knee Amputation Exercises with Prosthesis

Above Knee Amputation Exercises with Prosthesis Above Knee Amputation Exercises with Prosthesis These exercises help you improve your balance and strengthen the muscles to best use your prosthetic leg. Do these exercises as directed by your therapist

More information

AT2 Conditioning Exercise Descriptions

AT2 Conditioning Exercise Descriptions Copyright 2013 FatBurningNation.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

Supplemental Digital Content 1. Stretch instructions and photo

Supplemental Digital Content 1. Stretch instructions and photo Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

Chapter 9: Exercise Instructions

Chapter 9: Exercise Instructions RESOURCES RESEARCHERS / MEDICAL HOW TO HELP SPONSORS GEHRIG CONNECTION MEDIA TELETHON MDA.ORG search our site Go MDA/ALS Newsmagazine Current Issue Home> Publications >Everyday Life With ALS: A Practical

More information

Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work!

Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work! Tone It Up Love your Body With Kettlebells! Roundaways Warms up the core, shoulders and arms! Prepares the whole body to work! Stand tall with kettlebell in hand, lift one leg slightly and place it behind

More information

Strength Training for Marathoners

Strength Training for Marathoners Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2. Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps

More information

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program 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

Waterfitness exercises 10/14/2013 Page 1

Waterfitness exercises 10/14/2013 Page 1 Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands arms out to the side and open the

More information

Dynamic Stretching. Bluejays. Bluejays

Dynamic Stretching. Bluejays. Bluejays Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout

More information