Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

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1 INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to the side while lifting your right arm Return to starting position Repeat on your left side DESCRIPTION: ½ JUMPING JACK WITH JUMP Stand with feet together, arms down at your sides Jump your right foot out to the side while lifting your right arm Return to starting position Repeat on your left side Adding a large arm movement will increase the intensity DESCRIPTION: FULL JUMPING JACK Stand with feet together, arms down at your sides Jump feet out to the side, while lifting your arms overhead to make an X with your body Jump back to the starting position Bend knees to propel the jump and land softly

2 IMPROVES YOUR HEART HEALTH! Skipping C ARDIO #2 DESCRIPTION: HEEL TAPS Move your arms in a small circular motion as if you are turning a skipping rope Alternate tapping your heels out in front DESCRIPTION: BOXER SKIP Move your arms in a small circular motion as if you are turning a skipping rope Shift your weight from one foot to the other with a small hop DESCRIPTION: KNEES UP Move your arms in a small circular motion as if you are turning a skipping rope Alternate legs, bring one knee up at a time Add a hop while bringing your knee up to increase intensity

3 HELPS SUPPLY YOUR LUNGS WITH OXYGEN! Walk on the Spot C ARDIO #3 DESCRIPTION: WALK ON THE SPOT Move arms and legs in a marching motion If you have space, move around the room DESCRIPTION: WALK ON THE SPOT WITH HIGH KNEES Move arms and legs in a marching motion Increase range of motion by lifting knees higher and doing larger arm swings DESCRIPTION: JOG ON THE SPOT Move arms and legs in a jogging motion Jog as fast as you feel comfortable

4 MAKES IT EASIER TO CARRY GROCERIES OR LAUNDRY! Push Up STRENGTH #1A DESCRIPTION: WALL PUSH UP Stand tall about 2 feet away from a solid wall Hands should be placed on the wall, slightly further than shoulder width apart Keep eyes looking forward Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to wall and push back up DESCRIPTION: CHAIR PUSH UP Place hands on the edge of a chair (without wheels), slightly further apart than shoulder width Step feet back to make your body a straight line Keep eyes looking forward at the chair Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to chair and push back up DESCRIPTION: FLOOR PUSH UP Place hands on floor slightly further than shoulder width apart Put weight on either knees or toes Keep eyes looking to the floor directly below Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to floor and push back up

5 MAKES GETTING IN AND OUT OF THE CAR EASIER! Squat STRENGTH #2A DESCRIPTION: ASSISTED SQUAT Hold onto a chair (without wheels) Feet slightly further than shoulder width apart, toes point slightly out Head neutral, eyes looking forward Bend at hip, bum moves back and down Shoulders back, chest up Lower as far as possible, keeping knees from going past toes Rise back up DESCRIPTION: PARTIAL SQUAT Feet slightly further than shoulder width apart, toes point slightly out Head neutral, eyes looking forward Bend at hip, bum moves back and down Shoulders back, chest up Lower part way down, keeping knees from going past toes Rise back up DESCRIPTION: FULL SQUAT Feet slightly further than shoulder width apart, toes point slightly out Head neutral, eyes looking forward Bend at hip, bum moves back and down Shoulders back, chest up Lower to a 90 bend, keeping knees from going past toes Rise back up

6 STRENGTHENS CORE AREA AND REDUCES BACK PAIN! Front Plank STRENGTH #3A DESCRIPTION: KNEE PLANK Place weight on elbows and knees Lift torso and thighs off floor Keep body in straight line Shoulders should be directly over elbows and away from ears Hold * Option to do with elbows on a desk or chair rather than the floor DESCRIPTION: HALF PLANK Keep 1 knee on the floor, extend the other leg Place weight on elbows, one knee and one toe Lift torso and thighs off floor Keep body in straight line Shoulders should be directly over elbows and away from ears Hold DESCRIPTION: FULL PLANK Place weight on elbows and toes Lift torso and thighs off floor Keep body in straight line Shoulders should be directly over elbows and away from ears Hold

7 MAKES LIFTING HEAVY BAGS EASIER! Chair Dips Position a stable chair (without wheels) against a wall. STRENGTH #1B DESCRIPTION: BENT KNEES Place hands on edge of chair, holding hips up Feet shoulder width apart, knees bent to 90 Keep elbows pointing to the back of the chair Lower hips by bending elbows Rise back up, feet remain planted DESCRIPTION: PARTIALLY BENT KNEES Place hands on edge of chair, holding hips up Feet shoulder width apart, knees are partially bent Keep elbows pointing to the back of the chair Lower hips by bending elbows Rise back up, feet remain planted DESCRIPTION: LEGS EXTENDED Place hands on edge of chair, holding hips up Legs extended out in front, heels shoulder width apart Keep elbows pointing to the back of the chair Lower hips by bending elbows Rise back up, feet remain planted

8 MAKES IT EASIER TO CLIMB STAIRS! Lunge STRENGTH #2B DESCRIPTION: STATIC LUNGE Stand tall, step forward with the left foot Bend both knees to lower back knee towards the floor, keep front knee behind the toes Return to standing starting position, repeat Switch legs half way through DESCRIPTION: ALTERNATING LEGS ON THE SPOT Stand tall, step forward with left leg Bend both knees to lower back knee towards the floor Step back and switch feet Step forward with right leg to a lunge and continue alternating Front knee should remain behind toes during each lunge DESCRIPTION: WALKING LUNGE Stand tall, step forward with left leg into a lunge Bending both knees to lower back knee towards the floor Step forward with right leg and bend into a lunge Continue to walk forward with each lunge Front knee should remain behind toes during each lunge

9 STRENGTHENS YOUR CORE AND IMPROVES YOUR POSTURE! Chair Sit Up STRENGTH #3B DESCRIPTION: PARTIAL SIT UP Sit upright near the edge of your chair, keep feet flat on the floor Cross arms in front of your chest, keep back neutral and chin straight Contract your core (abdominal) muscles, slowly lean backwards a few inches Slowly return to the upright starting position Breathe throughout the movement DESCRIPTION: FULL SIT UP Sit upright near the edge of your chair, keep feet flat on the floor Cross arms in front of your chest, keep back neutral and chin straight Contract your core (abdominal) muscles, slowly lean backwards until your back almost touches the chair Slowly return to the upright starting position Breathe throughout the movement Stop or move through a smaller range of motion if you have any lower back discomfort DESCRIPTION: FULL SIT UP WITH TWIST Sit upright near the edge of your chair, keep feet flat on the floor Cross arms in front of your chest, keep back neutral and chin straight Contract your core (abdominal) muscles, slowly lean backwards until your back almost touches the chair Twist upper body to the right, return to centre and slowly return to the upright starting position Repeat, twisting to the left Breathe throughout the movement

10 1. MARCHING - 30 SECONDS Begin by marching on the spot Add larger arm swings and higher knees Warm Up TIPS Complete a 3 minute warm up to get your heart rate up and body warm. Start with slow movements and gradually increase speed and intensity. 2. SIDE ARM SWINGS - 30 SECONDS Continue to march Move arms across the front of your body from side to side 3. SHOULDER ROLL - 30 SECONDS Continue to march Roll shoulders backwards 4. HAMSTRING CURLS - 30 SECONDS Bend your knee to touch your heel to your bum Alternate legs Reach your arms out in front of your chest, pull hands back 5. KNEE RAISES 30 SECONDS Bend your knee to lift your leg in front Alternate legs 6. TOE TAPS - 30 SECONDS Touch toe in front, out to the side and behind your body Alternate legs 7. START YOUR CIRCUIT!

11 Cool Down A TIPS After you have completed the 3 stations, complete the 2.5 minute cool down to allow your heart rate to slow down. B Movements should gradually get slower. A B 1. UPPER BODY - CHEST AND BACK A - Clasp hands behind back and open chest up Hold for 10 seconds B - Reverse, clasp hands in front of your chest and push hands forward Hold for 10 seconds 2. NECK A - Tilt head as if you are trying to touch your ear to your shoulder Hold for 5 seconds Repeat on other side B - Tilt head forward as if trying to touch your chin to your chest Hold for 5 seconds 3. LEGS Stand with feet together near a wall or chair to hold for balance Bend left knee and hold left ankle/ pant leg with left hand Keep knees together, heel goes to bum Hold for 10 seconds Repeat with the right side 4. FULL BODY Stand with feet shoulder width apart Bend knees to squat down, cross arms in front of your body Fluidly rise up and circle arms over head Take deep breathes throughout Repeat 3 times

12 MAKES IT EASIER TO CARRY GROCERIES OR LAUNDRY! Push Up STRENGTH #1A DESCRIPTION: WALL PUSH UP Stand tall about 2 feet away from a solid wall Hands should be placed on the wall, slightly further than shoulder width apart Keep eyes looking forward Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to wall and push back up DESCRIPTION: CHAIR PUSH UP Place hands on the edge of a chair (without wheels), slightly further apart than shoulder width Step feet back to make your body a straight line Keep eyes looking forward at the chair Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to chair and push back up DESCRIPTION: FLOOR PUSH UP Place hands on floor slightly further than shoulder width apart Put weight on either knees or toes Keep eyes looking to the floor directly below Keep shoulders back in a neutral position and contract your core (abdominal) muscles Lower to floor and push back up Set it Up HOW TO SET UP YOUR WORKOUT! YOU NEED: Stopwatch/clock with a second hand Warm Up poster Cool Down poster Stable chairs (without wheels) 3 Strength A posters (orange) 3 Strength B posters (purple) 3 Cardio posters (green) SET IT UP: Hang up the Warm Up, Safety and Cool Down posters. Set up 3 stations around the room. Each station should have a Cardio (green), Strength A (orange) and Strength B (purple) poster. Leave space between each station. Place a chair (without wheels) at each station. Each poster describes 3 levels of intensity. Choose an option to suit your physical activity level. TO COMPLETE THE CIRCUIT: Complete the 3 minute warm up first, then move onto stations 1, 2 and 3. At each station alternate 30 seconds of activity with 15 seconds of rest. 10 minute workout - complete the Warm Up; then do the Cardio and Strength A activity at station 1 before moving onto the next station. After you have completed each of the three stations, complete the Cool Down. 15 minute workout - complete the Warm Up; then do the Cardio and Strength A activity before moving onto the next station. After you have completed each of the three stations, return to station 1. Visit all three stations a second time, completing the Cardio and Strength B activity. Complete the Cool Down. Longer workout - follow the directions for a 15 minute workout, repeating the Cardio and Strength activities at each station several times before finishing up with the Cool Down exercises.

13 Safety WHAT IS APPROPRIATE FOOTWEAR? Flat shoes with good support that fit well. They should have a low, broad heel and a non-slip sole, for example, a running or walking shoe. Wear comfortable clothing and appropriate footwear. Start with a warm up to increase your body temperature and prepare it for activity. Follow the instructions on each poster. Work at your own pace. Choose an intensity level on each poster to suit your fitness level. You should feel tired but not in pain during or after your workout. If at any time you are feeling pain, shortness of breath or dizziness STOP exercising immediately and check with your health care provider before continuing. Use a stable chair (without wheels) for support and balance when needed. Use slow and controlled movements. Remember to breathe during the exercises. Take rests and water breaks when needed. If you are new to exercise, contact your healthcare provider before beginning.

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