Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing.
|
|
|
- Rodney Gray
- 5 years ago
- Views:
Transcription
1 Alaska Public Broadcasting Health Trust Calendar Designed to promote workforce movement, activity, and wellbeing.
2 The Calendar is designed to encourage employees to improve their health, minds, and body through various easy, low stress exercises and activities that can be done in the office and around the work place. Participation in completing any activities or the calendar is voluntary. The Calendar should NOT replace employees current exercise or activity regimen, but is simply a means to encourage movement and wellness during the work day. If activities are too difficult or too simple, feel free to modify them for your own use. The idea is to promote work place movement and wellbeing which ultimately leads to a happier and healthier work environment and workforce. How to use the calendar: Each month has four activities listed. Each activity should be completed twice a day, one in the morning hours (AM) and once in the afternoon hours (PM). Each activity corresponds with a Monday Friday work week. Starting with the first Monday of each month, simply move through the calendar, checking off each activity that you perform each day. In addition, each month has a challenge that are mostly designed to be completed outside of the workplace or work hours. The Calendar is developed as part of the Premera Wellness Plan. Alaska Public Broadcasting Health Trust must meet certain requirements each year to qualify for a 2% reduction on our Premera health premium renewal. The Calendar meets one of the three Wellness Plan requirements for the 2019 renewal. Wishing you the best of health and happiness, your health plan administrator team. Alaska Public Broadcasting Health Trust PO Box Anchorage, Alaska (907) ext 6002
3 May Standing Calf Raise: Standing tall with feet firmly planted, raise your heels so that your on your tip toes, hold 3 secs, lower to start. Squats: Stand as tall as you can with feet apart shoulder-width. Lower your body as far as you can by pushing hips back and bending knees. Pause then return to start. Wall Pushups: Place palms on wall slightly wider than but at shoulder level. Back away from wall until palms lay flat. Slowly lean into wall, keeping back straight, hold 3 secs, slowly return to start. Jumping Jack: Start standing straight with slight bend in knees and hands on thighs. Keeping knees bent open the arms and legs out to the side. Arms come above the head and legs wider than shoulders, then return to start. Monthly challenge: Jog for 15 minutes without stopping.
4 June Walk: Take a brisk walk around the office or outside. AM: 1 Minutes PM: 1 Minutes AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Deep Breathing: Take a long, slow, deep breathe through your nose, hold 5 seconds and slowly breathe out through your mouth. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Overhead Stretch: Standing squarely with feet separated at should width, reach right arm out and slowly cross over the top of your head stretching as far to left as possible. Return to start and repeat with left arm. Walk: Take a brisk walk around office or outside. Enjoy the surroundings. AM: 1 Minute PM: 1 Minute AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Monthly challenge: Take a 30 minute or longer nature walk.
5 July Lunges: Start with feet directly under your hips, take a long step forward with one foot and bend both knees until your back knee touches the ground. Keep a straight line between your knee and ankle on your front leg, raise and repeat with other leg. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Shoulder Press: Standing squarely with feet separated at shoulder width, raise both arms out to the side to shoulder level. Bend elbows upwards. Keeping back & tummy tight, slowly move elbows towards each other, then return to starting position. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Perform a Random Act of Kindness: Do or say something nice to a coworker, friend, or family member. Quiet Contemplation: Close your eyes and clear your mind. AM: 1 Minute PM: 1 Minute AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Monthly challenge: Jog 30 minutes without stopping.
6 August Shoulder Rolls: In a comfortable standing position, as you inhale, raise your shoulders and shoulder blades to your ears. On the exhale pull your should blades down and together. Chest Release: Raise your arms out to the side and just below shoulder height with palms facing forward. Slowly rotate both hands at the wrist so your fingers point slightly behind you, hold, and repeat. Pyramid: Step your left foot back so it rests fully on the floor. With your legs straight, clasp your forearms behind your back, exhale, and lean forward and down from your hips (keep back straight). Take 3 to 5 breaths and rise, repeat on other side. Chair Pose: Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees & keep them over your toes. Monthly challenge: Go on a 20 minute bike ride.
7 September Standing Side Bend: Touch your left hand to the side of your head. Ground both fee and guide your head to the right until you feel long stretch. Switch sides. Arm Circles: Hold your arms straight out to the side with palms facing up. Circle forward 10 times, then backwards 10 times. Flip palms so they face the floor and repeat sequence. AM: 1 Reps PM: 1 Reps AM: 1 Reps PM: 1 Reps AM: 2 Reps PM: 2 Reps AM: 2 Reps PM: 2 Reps Straight-Leg Stretch: Sit on the floor facing a wall with your legs straight and your feet flat against the wall. Bend forward as far as you can. Toe Release: Stand as if you ve just taken a step forward with your right leg (left leg is behind you). Tuck your left foot under so the tops of your toes touch the floor. You should feel a stretch along the top of your foot. Hold. Switch feet. Monthly challenge: Participate in a local 5K event.
8 October Standing Calf Raise: Standing tall with feet firmly planted, raise your heels so that your on your tip toes, hold 3 secs, lower to start. Squats: Stand as tall as you can with feet apart shoulder-width. Lower your body as far as you can by pushing hips back and bending knees. Pause then return to start. Wall Pushups: Place palms on wall slightly wider than but at shoulder level. Back away from wall until palms lay flat. Slowly lean into wall, keeping back straight, hold 3 secs, slowly return to start. Jumping Jack: Start standing straight with slight bend in knees and hands on thighs. Keeping knees bent open the arms and legs out to the side. Arms come above the head and legs wider than shoulders, then return to start. Monthly challenge: Go Swimming.
9 November Walk: Take a brisk walk around the office or outside. AM: 1 Minutes PM: 1 Minutes AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Deep Breathing: Take a long, slow, deep breathe through your nose, hold 5 seconds and slowly breathe out through your mouth. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Overhead Stretch: Standing squarely with feet separated at should width, reach right arm out and slowly cross over the top of your head stretching as far to left as possible. Return to start and repeat with left arm. Walk: Take a brisk walk around office or outside. Enjoy the surroundings. AM: 1 Minutes PM: 1 Minutes AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Monthly challenge: Make a snowman.
10 December Lunges: Start with feet directly under your hips, take a long step forward with one foot and bend both knees until your back knee touches the ground. Keep a straight line between your knee and ankle on your front leg, raise and repeat with other leg. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Shoulder Press: Standing squarely with feet separated at shoulder width, raise both arms out to the side to shoulder level. Bend elbows upwards. Keeping back & tummy tight, slowly move elbows towards each other, then return to starting position. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Perform a Random Act of Kindness: Do or say something nice to a coworker, friend, or family member. Share a health snack at the office. Quiet Contemplation: Close your eyes and clear your mind. AM: 1 Minute PM: 1 Minute AM: 2 Minutes PM: 2 Minutes AM: 3 Minutes PM: 3 Minutes AM: 4 Minutes PM: 4 Minutes AM: 5 Minutes PM: 5 Minutes Monthly challenge: Go ice skating.
11 January Shoulder Rolls: In a comfortable standing position, as you inhale, raise your shoulders and shoulder blades to your ears. On the exhale pull your should blades down and together. Chest Release: Raise your arms out to side, just below shoulder height with palms facing forward. Slowly rotate both hands at the wrist so your fingers point slightly behind you, hold, and repeat. Pyramid: Step your left foot back so it rests fully on the floor. With your legs straight, clasp your forearms behind your back, exhale, and lean forward and down from your hips (keep back straight). Take 3 to 5 breaths and rise, repeat on other side. Chair Pose: Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees & keep them over your toes. As a New Year Resolution, join a health club and work out three times a week or drop a bad habit.
12 February Standing Side Bend: Touch your left hand to the side of your head. Ground both fee and guide your head to the right until you feel long stretch. Switch sides. Arm Circles: Hold your arms straight out to the side with palms facing up. Circle forward 10 times, then backwards 10 times. Flip palms so they face the floor and repeat sequence. AM: 1 Reps PM: 1 Reps AM: 1 Reps PM: 1 Reps AM: 2 Reps PM: 2 Reps AM: 2 Reps PM: 2 Reps Straight-Leg Stretch: Sit on the floor facing a wall with your legs straight and your feet flat against the wall. Bend forward as far as you can. Toe Release: Stand as if you ve just taken a step forward with your right leg (left leg is behind you). Tuck your left foot under so the tops of your toes touch the floor. You should feel a stretch along the top of your foot. Hold. Switch feet. Monthly challenge: Share a healthy snack or fruit with your co-workers.
13 March Standing Calf Raise: Standing tall with feet firmly planted, raise your heels so that your on your tip toes, hold 3 secs, lower to start. Squats: Stand as tall as you can with feet apart shoulder-width. Lower your body as far as you can by pushing hips back and bending knees. Pause then return to start. Wall Pushups: Place palms on wall slightly wider than but at shoulder level. Back away from wall until palms lay flat. Slowly lean into wall, keeping back straight, hold 3 secs, slowly return to start. Jumping Jack: Start standing straight with slight bend in knees and hands on thighs. Keeping knees bent open the arms and legs out to the side. Arms come above the head and legs wider than shoulders, then return to start. Monthly challenge: Go puddle jumping (splash in big rain puddles).
14 April Dance: Turn up the radio or your favorite song and dance. PM: 2 Songs Deep Breathing: Take a long, slow, deep breathe through your nose, hold 5 seconds and slowly breathe out through your mouth. AM: 4 Reps PM: 4 Reps AM: 6 Reps PM: 6 Reps AM: 7 Reps PM: 7 Reps Overhead Stretch: Standing squarely with feet separated at should width, reach right arm out and slowly cross over the top of your head stretching as far to left as possible. Return to start and repeat with left arm. Dance: Turn up the radio or your favorite song and dance. PM: 2 Songs Monthly challenge: Take a 30 minute walk with a friend or co-worker.
15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
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
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
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
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
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.
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
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
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
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
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
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
ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
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,
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
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
Staten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
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
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
Low Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
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
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
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
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
WORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP 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
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
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
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
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.
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
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
Exercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
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,
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
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
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
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
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,
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
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
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
Goal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
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.
PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE
PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,
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
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
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
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,
STEP IT UP Moderate intensity workout
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 www.healthier.qld.gov.au to get more information about
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-
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,
2. MOVE: Up your heart rate with a quick and easy MOVE! Read the directions for the card aloud and demonstrate the movement if necessary.
sanfordfit.org Instructions Shuffle cards and draw one orange Warm Up card, one red MOVE card, and one blue Cool Down card. Each card s activitiy will take 1 to 2 minutes; the entire fitboost will take
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.
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
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
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
Older Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
Advanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
Strength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
Prepared by J. Buitrago, CPT. Fitness In a Flash Taking Steps to Improving One s Health
Prepared by J. Buitrago, CPT Fitness In a Flash Taking Steps to Improving One s Health Get Moving, Get Fit Sit and Stand This simple sit and stand technique will get movement and cardio into your daily
MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
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
ACTIVITY LEVELS You know you the best! Decide which level works best for you and start from there.
FITNESS GUIDE 1 Fitness Guide These exercises are perfect for anyone on-the-go, and can be modified for your specific activity level. ACTIVITY LEVELS You know you the best! Decide which level works best
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
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,
Classroom yoga (Elementary and Middle school)
Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with
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
CORE SLIDERS. Exercise Guide
If you decided to use Borchent sliding discs, you know that they will add a new dimension to your workout, and can take body sculpting, balance and cardio to a whole new level! They're small enough so
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
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-
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
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
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
STRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
LEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
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
HIIT Workout P2 Week One Week One - M-W-F -Workout Routine:
HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This
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
JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.
![10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.](/thumbs/95/126279013.jpg "10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.")
10 Best Exercises To Strengthen Your Neck and Back Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.com Take a Break Rotate arms outward Lift arms up Relax shoulders Keep
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
Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
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
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
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,
Being active is crucial to shaping a New You!
FITNESS GUIDE 1 Being active is crucial to shaping a New You! Not just mentally, but physically as well. Taking part in a fitness plan on a regular basis helps your entire body work at peak efficiency
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
Yoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
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
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
GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES YOGA 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 be
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
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
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
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
Push-Up on a Ball Do it:
Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball
ICU: Rehabilitation Programme
Information and exercises ICU: Rehabilitation Programme Introduction During an ICU stay, maintaining a patient s stamina, muscle strength and general movement is very important to their prolonged recovery.