Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Transcription

1 Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the first set of a group (A1), go immediately to the second exercise in the group (A2). Each group of two exercises is performed twice before going to the next group. Take as much rest as necessary between the exercises to complete each set. A1. Incline Push-Up (Chest) Hands against a wall, table, couch, or chair with arms extended and body straight. Slowly lower yourself to your hands then press yourself back to the starting position. A2. Y-W (Back) Hands up in Y position with shoulder blades together. Keeping blades together pull the arms down into a W position. Now press back up to the Y.

2 B1. L-T (Shoulders) Hands in an L position with the palms facing each other and the shoulder blades squeezed together. Raise the elbows at the sides until level with the shoulders then extend the arms to T position. Return to starting position by reversing the movement. B2. Plank (Abdominals) Hold the top of a push-up position for 5 long breaths. Can do kneeling or wall push-up position as needed. C1. Chair Dip (Triceps) Go to the edge of chair or couch with the hands, arms extended, and walk your feet away from you, the further the feet go out, the harder the exercise. Keeping your shoulder blades together and your shoulders kept down and away from your ears, lower yourself towards the floor as far as you can while maintaining good shoulders. Then press yourself back up to the starting position.

3 C2. Curl (Biceps) Rotate your hands inward as far as you can. Creating your own resistance, pull the hands towards the shoulders and squeeze the biceps. Try to take two seconds to do this movement. Return to starting position. D1. Hip Hinge (Hamstrings) Stand up straight, with good posture. Keeping your weight on your heels, hinge at the hips and lower the hands towards the feet. Push your hips back as if preparing to sit in a chair. To return to standing, press the hips forward to hinge back up. Maintain a straight back during this movement. D2. Squat (Thigh) Standing up straight, with shoulder blades pulled down and together, begin by hinging at the hips until the hips get behind your heels, then sit back and down. Come up by lifting the head and chest first, then pressing the hips forward to come back into standing.

4 E1. Heel Raise (Calves) Standing up tall, with the heels on the ground, press the toes into the ground and lift the hips up until you are on your tiptoes. Then bring the heels back down to the floor. E2. Kneeling Extension (Butt) On your hands and knees, push the right leg straight behind you making a straight line with your back. Squeeze your glutes and then return to all fours. Now push the left leg straight behind you. F1. Lower Leg Lift (Inner Thigh) Laying on your side, raise the lower leg as high as you can, then return it to just above the ground. Roll to the other side to get the other leg.

5 F2. Upper Leg Lift (Outer Thigh) Laying on your side, raise the upper leg as high as you can while pulling the toes towards your knee and rotating it so that the toes are pointing towards the ground. Lower it to just above the lower leg. Roll to the other side to get the other leg. Cool Down- a full body stretching routine focusing on commonly overactive postural muscles 1. Wall calf stretch (Calves)- With your hands against a wall, and feet split almost into a lunge, press the back heel down to the ground and pull the toes up as high as you can. Use your arms to push the heel down harder. Hold for five deep breaths and then switch feet. 2. Sitting forward bend (Hamstrings)- Sit with your legs extended in front of you. Keeping your back flat, slowly bend forward at the hips and reach as far as you can towards your toes. If you can, pull your toes back towards your body. Hold for five deep breaths. 3. Kneeling lunge (Hips)- Step into a lunge and bring the back knee to the floor. Staying tall with the shoulder blades pulled down and together, push your hips forward with your glutes while keeping the back knee from moving. Hold for five deep breaths and then switch legs.

6 4. Kneeling reach (Back and Shoulders)- On both knees, walk the hands out in front of the body as far as you can. With palms flat on the floor, press your head between the arms and towards the floor. Hold for five deep breaths. Warm Up- Week 2 March or jog in place for 1 min to increase heart rate and lubricate joints. A1. Kneeling Push Up (Chest) Kneeling with hands on the floor. Arms extended and body straight. Slowly lower yourself to your hands then press yourself back to the starting position. A2. Birddog (Back) From all fours, raise right arm and left leg to make a straight line with the back.

7 B1. Overhead Press (Shoulders) Hands in a W position with the palms facing each other and the shoulder blades squeezed together. Raise the hands straight up until completely straight overhead. B2. Sitting Knee Pulls (Abdominals) Sitting in the top of a sit-up position with the hands off the floor, lift the feet off the floor. Extend the legs until they are straight then pull them back in without touching the floor. C1. Table Dip (Triceps) Sitting in the top of a sit-up position, place the hands on the floor just behind the shoulders and push the feet flat into the floor. Raise your hips up until parallel with the floor. Keeping good posture in your upper body without shrugging the shoulders, lower your self towards the floor as far as you can while maintaining good shoulders. Then press yourself back up to the starting position.

8 C2. Hammer Curl (Biceps) Keep your hands with the palms facing each other. Creating your own resistance, pull your thumbs towards the shoulders and squeeze the biceps. Try to take two seconds to do this movement. Return to starting position. D1. Hip Pops (Hamstrings) Laying on your back, pull your heels as close to your butt as possible and knees pointing straight up towards the ceiling. Pressing the heels into the floor, raise your hips up toward the ceiling. Squeeze your glutes together at the top and slowly lower to the floor. D2. Marching Lunge (Thigh) Standing up straight, with shoulder blades pulled down and together, take a big step forward with your left leg. From this leg split position, lower your hips until the back knee almost touches the floor. Then bring the back leg forward to meet the front leg as you stand up. Repeat with the right leg leading.

9 E1. Single Leg Heel Raise (Calves) While standing up tall with the heel of one foot on the ground and the other foot in the air, raise the heel of the single leg off the floor to come onto your toes. Use a wall or chair for balance. E2.Outward Leg Raise (Butt) On your hands and knees, raise your right leg out away from the body like a dog on a fire hydrant. Raise the leg as high as possible then return to the floor. Repeat with the left leg. F1. Inner Leg Squeeze (Inner Thigh) While sitting up in a chair with a straight back, put your fists together on the insides of your knees. Squeeze the legs against your fists as hard as you can for two seconds then relax.

10 F2. Standing Single Leg Abduction (Outer Thigh) Standing on one leg but with feet together, using a chair or wall for balance if necessary, raise the opposite leg to the outside as far as possible then return to feet together. Cool Down- a full body stretching routine focusing on commonly overactive postural muscles. See Week 1.