General Instructions:
Exercise 1-Jogging on the Spot
Choose between one of the following based on your fitness level.
- Beginner- marching on the spot
- Intermediate- Knee lifts
- Advanced- Jogging on the spot
Instructions:
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
Exercise 2- Push Ups
Choose between one of the following based on your fitness level.
Wall Push-ups
Modified Push-ups
Full Push-ups
Wall Push-up Instructions:
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.
Push-ups on Knees Instructions:
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.
~!!Standard Push-up Instructions
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyper-extension of the low back.
Exercise 3-Shoulder press and squat
Instructions
1. Start by holding the dumbbells at shoulder level.
2. Proceed into a squat and when you start to stand up push the dumbbells overhead until fully extended.
3. Bring the dumbbells back down and go into a 1/4 squat. Return to the starting position.
4. Repeat this movement for the recommended repetitions.
Exercise 4-Step ups
Instructions:
1. Stand behind box or step and place one foot on top of box, heel close to the closest edge.
2. Step up on the box or step quickly then bring the other foot onto the box.
3. Step back down with the same foot you stepped up with.
4. Repeat with other leg and continue according to prescribed number of repetitions.
Exercise 5-Curl-ups
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise 6-Side Leg Lifts with Bicep Curl
Instructions:
1. Start by holding a dumbbells in each hand in a shoulder width stance position.
2. Squat down to parallel while simultaneously curling the dumbbells to shoulder height.
3. Squat back up to the start position. Once you are near the top of the squat then laterally abduct your left leg out to the side.
4. Return your leg to the starting position. Repeat exercise with other leg.
5. Complete prescribed repetitions alternating your legs.
Exercise 7- Alternating Plank
Instructions:
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.
Exercise 8- Lunge and Curl
Instructions:
1. Start by holding the dumbbells at your side.
2. Lunge forward and down with your left foot.
3. As you stand up curl the dumbbells up to shoulder height. Return to the starting position with the dumbbells.
4. Repeat with the opposite leg until all recommended repetitions are completed.
Exercise 9-Plank
Plank
Instructions:
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.
3. If you are unable to lift your body then start on your knee and straighten one leg at a time.
Exercise 10- Back Extensions
Instructions:
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
