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 your risk of injury. This strengthening program requires a limited amount of space and very little equipment. The equipment used is very lightweight and portable, so you can do it wherever you go. Door Strap Handle Tube Required equipment: one to three exercise tubes of varying resistance, a door strap that allows you to anchor the tubes to a doorframe, and an exercise mat. There is a picture and description of each exercise, and a way to progress the exercise if you need more challenge. You may choose to perform all the exercises in order or break the program up between two days. These exercises challenge all major muscle groups including the core muscles around the abdomen. The exercises work muscles that have opposing movements to help promote muscle balance and reduce the risk of injury. 2
Full Body Exercise Diagram These exercises challenge all major muscle groups. Shoulder Tricep Back Hamstring Chest Bicep Core (Abdominal muscles in front, on sides, and back) Thigh Calf Remember Warm up for 5 minutes before starting to exercise. 3
Rep A repetition or rep is one complete movement from start to finish that is repeated. For a squat, one rep would include the starting position in standing, lowering down as far as you are comfortable with proper form, and returning to standing. Set A set is a group of repetitions. For squats, you may perform 12 reps to make a set of squats, and then move to the next exercise. For some bridging exercises, you will only perform one rep, but you will need to hold a position for 10 to 60 seconds. For beginners 1 set of 12 to 15 reps is an appropriate place to start and progress to being able to do 2 sets of 12 to 15 reps of the exercises with good form. More experienced exercisers will want to do 2 to 3 sets of 8 to 12 repetitions. If you can do the higher number of reps for the number of sets you are performing, you are probably ready to increase the resistance of the exercise, by either using a stronger exercise tube, a heavier weight, or a more challenging position. It is important to challenge yourself; if you can do more reps with good form than is prescribed, you need more resistance for the exercise to be effective in increasing muscle tone. 4
Please Read This Before Starting The Strengthening Program Before starting any exercise program after a long period of inactivity or if you have a change in your health status, check with a physician to make sure that it is safe for you to begin exercising again. When using the door strap ensure the doorframe is tight enough, so it will not slip out. Also, ensure you are not using a door that someone will open while you are exercising. Warm Up To prepare your body for the exercise program you should warm up for five minutes. Get warmed up by: riding a bike, using an elliptical, skipping rope, jumping jacks, marching on the spot, walking at a brisk pace, or walking a few flights of stairs. 5
Squat This exercise works your calves, thighs, bottom, and core. Stand with your feet shoulder width apart. Activate your core by drawing in the navel towards the spine and squeezing your bum. Keep your back straight and your chest out and lower your body as if you are trying to sit down in a chair. Keep your feet flat on the ground, and your hips, knees and feet in line. Go down as far as you can with proper form, come back to standing and repeat. Place a tube under your feet and hold it in both hands. This will provide resistance as you straighten your legs. Side Lying Leg Lifts This exercise works your bottom and outer thighs. Lay on your side, hips square, with your top leg straight and inline with your body, and your bottom leg bent to 90 degrees. Activate your core, and lift the top leg straight up and slightly behind you then lower back down and repeat. Keep the top leg straight and do not allow it to move forward or your hips to roll backwards. Hold the leg up for 5 to 10 seconds and lower down. 6
Bridge on Back This exercise works your lower back and bottom. Lay on your back with your knees bent and feet hip width apart. Activate your core and lift your hips towards the ceiling until your body is in a straight line from your shoulders to your knees. Keep your knees over your ankles and think of pushing your hips toward the ceiling. Hold this position for 10 to 60 seconds then lower back down keeping your core tight. Start the exercise with your feet together, once in position lift one foot off the ground without twisting or lowering your hips. Switch sides every 5 to 10 seconds. Chest Press with Tube This exercise works your chest, shoulders, and triceps. Secure door strap in place just below shoulder level. Face away from the door with a handle of the tube in each hand and step one leg forward. Have your arms raised to the side, with your elbows bent and pointed out to the side. Activate your core and push your arms out in front of your chest, keeping your elbows up, and meeting your hands in the middle. Return to the start and repeat. Hold both handles in one hand and push with just one arm. Have the opposite foot forward to the hand you are using and do not let your body rotate. 7
Standing Row with Tube This exercise works your back, shoulders, and biceps. Secure the door strap in place just below shoulder level. Face the door with a tube handle in each hand. Feet should be shoulder width apart, flat on the floor, and have a bend in your knees. Activate your core, pull the elbows straight back, squeeze your shoulder blades down and back. Stop when your elbows get just past your sides. Return to the start and repeat. Do not let your head jut forward. For a greater challenge, try lifting one leg or holding both handles in one hand and pulling with one arm. Front Plank This exercise works your core, hips, and shoulders. Lay on your stomach with your knees bent to 90 degrees. Place your hands underneath your shoulders with your pinky finger down and your elbows tucked by your sides. Activate your core, and then raise your body off the ground, resting on your knees and forearms. Keep your body in a straight line from your knees to your shoulders. Hold as long as you can without losing form. Try going from your toes instead of your knees. You can also lift a leg or an arm once you can do this exercise from your toes. 8
Overhead Press with Tube This exercise works your shoulders and triceps. Stand with one end of the tube under your foot (do not stand on the handle). Hold the other end of the tube in your hand. Step forward with opposite leg, so you are in a staggered stance. Bring the tube up so your forearm points straight up, your hand is beside your shoulder and your elbow points to the side. Push your arm straight over your head, do not shrug your shoulders. Lower your arm back down to the starting position. Try standing on one leg. Lat Pull Down with Tube This exercise works your back, shoulders, and biceps. Secure the door strap in place at the top of the door. Holding onto the tube, face the door, take a knee and grab up on the tube, so there is some tension on it. Pull the tube down; keep your elbows pointed out to the side and your hands as far apart as possible. Stop when your elbows get to your sides and return to the starting position. Place the tube at shoulder height in the doorframe. Balance on one leg with your upper body leaned forward, your free leg straight out behind you, and your arms extended over your head holding the band with your palms down. Pull until your elbows get to your side. 9
Side Bridge This exercise works your core, hips, and shoulders. Lay on your side with your knees bent to 90 degrees. Place your bottom arm with your elbow directly under your shoulder. Activate your core, and raise your body off the ground, resting on your knees and forearms. Keep your body in a straight line from your knees to your shoulders. Hold as long as you can without losing form. Try going from your toes instead of your knees. You can also lift a leg or an arm. Bicep Curl with Tube This exercise works your biceps. Holding the tube in both hands, stand on the middle of the tube with one foot, keeping the other foot back. Activate your core, stretch the tube by bending your elbows, keeping your elbows by your side. Pull up until your hands are by your shoulders and lower back down to the starting position. Try standing on one leg. 10
Tricep Press with Tube This exercise works your triceps. Take a tube and put it through the loop in the door strap. Then put the door strap in place at the top of the door. Hold on to the tube facing the door with your elbows bent. Activate your core, keep your elbows by your side and stretch the tube by straightening your elbows. Pull down until your hands are by your sides, and slowly return to the starting position. Try standing on one leg. Crunch with Legs Up This exercise works your core. Lay on your back with your feet off the ground and knees bent to 90 degrees. Place your hands touching your head behind your ears. Activate your core and raise your shoulders off the ground by curling your body. Then lower back down and repeat. Do not pull on your head with your arms. Try holding each rep for five seconds. 11
Eat a healthy breakfast every day Re-think your snack Be active every day Choose water Enjoy more vegetables and fruit Make meals at home Breastfeed babies Watch less TV For more information visit www.eatwellgetfitlivelife.ca May 2008