03 exercises fitness activities - lr

8/7/2019 03 Exercises Fitness Activities - LR

1/25

1

FIT PLAN: LIVING HEALTHY

At t T W Fat, w b a w at f

b, a t. W w t a t

bt. W tt t b .

ExErcIsEs: FITNEss AcTIVITIEs

CONTENTS:

Stretching Routine 2

Upper Body Workout 5 Core Workout 8

Lower Body Workout 11

Yoga Sequence

Cardio Workout 20

Resistance Band Workout 23

exercises:

FITNESSACTIVITIES


2/25

2


2

exercises:

STrETChINg rouTINE

ExErcIsEs: FITNEss AcTIVITIEs sTrETcHING rOUTINE

Triceps And shoulders:

Stand with arms loosely at sides.

Bring one arm up overhead and bend

back at the elbow.

Grab the elbow with the other hand.

Pull elbow behind head gently, until

a mild stretch is elt or 10 20 seconds.

Repeat on the other arm.

side oF neck:

Stand with arms loosely at sides.

Bring right hand to the top o the head

and gently pull head sideways to the right.

Hold or 10 20 seconds.

Repeat on the let.


3/25

3


exercises:


STrETChINg rouTINE

cAlves:

Place right oot behind let oot and

hands on hips.

Bend let leg orward, keeping right

knee straight and right heel on the oor.


Repeat on the other leg.

loWer BAck And hAmsTrings:

Stand with eet shoulder-width apart.

Bend over and reach or the ground

keeping legs as straight as possible.

Touch the ground or grab ankles or shins.



4/25

4


exercises:


STrETChINg rouTINE

hips And shoulders childs pose:

Kneel on the oor. Touch big toes together, sit on

heels and separate knees about as wide as hips.

Bring the belly down to rest between thighs,

and orehead to the oor.

Stretch arms in ront with palms toward the oor.

Inhale and exhale slowly or three breaths

as hips sink toward the oor.

QuAdriceps:

Stand up straight.

Reach right arm to the sky and bend let leg back.

Grasp let oot with let hand.

Gently pull oot back until a stretch is elt in the

ront o thigh and hold or 10 20 seconds.

Repeat with the other leg.


5/25

5


5

exercises:

uppEr body workouT

ExErcIsEs: FITNEss AcTIVITIEs UPPEr bOdY wOrkOUT

delToid liFT:

Stand with eet hip-width apart, abs engaged.

With a weight in each hand, hang arms straight down

against sides with palms acing inward.

Lit the arms out to the sides, stopping at shoulder level.

Slowly lower arms down to starting position.

Repeat or 8 repetitions.

Bicep curls:


Grasp a weight in each hand and put arms straight

down, elbows against sides with palms acing out.

Keeping the elbows stationary, curl arms up

toward shoulders.

Slowly lower back down to starting position.



6/25

6


exercises:


uppEr body workouT

dumBBell Flys:

Lie at on the oor or on a slightly raised surace.

With a weight in each hand, extend the arms out with

elbows slightly bent.

Maintaining the slight bend in the elbows, bring arms

up until weights meet.

Slowly lower arms back down to starting position.


shoulder press:


Hold both weights at shoulder height next to

shoulders, palms acing outward.

Press the weights overhead until arms are almost

straight and in line with shoulders.

Slowly return arms to starting position

(shoulder height).



7/25

7


exercises:


uppEr body workouT

Tricep kickBAcks:

With a weight in the right hand, bend over

slightly.

Step orward with let oot.

Keeping the right arm close to side, pull

it up until the elbow is at torso level.

Holding that position, straighten the right

arm out behind, squeezing the tricep muscles.

Slowly bend the arm back to starting position.

Repeat or 8 repetitions and switch arms.

push ups:

Start in plank or modifed plank position (on knees).

Slowly lower the body down to the oor while keeping the back at.

Slowly rise back up to starting position. Repeat or 8 repetitions.


8/25

8


8

exercises:

CorE workouT

ExErcIsEs: FITNEss AcTIVITIEs cOrE wOrkOUT

crunches:

Lie at on back with knees up and eet on the

ground. Lower back should be pressed against

the oor.

Place arms behind head to support neck.

Lit upper back and shoulders o the ground

until abdominal muscles eel tight, and hold.


Repeat 25 times.

Bicycle crunches:

Lie at on back and place hands behind head.

Lower back should be pressed against the oor.

Lit legs in the air and bend knees so that legsorm a 90 degree angle.

Alternate bringing the let elbow to the right knee

and the right elbow to the let knee.

Continue crunching or 45 seconds.


9/25

9


exercises:


CorE workouT

BoAT pose WiTh oBliQue TWisT:

Sit on the oor leaning back slightly, knees

bent and eet on the ground (boat pose).

Hold one light weight in the center o body.

Twist rom torso to the let and touch let

elbow to the oor.

Quickly twist torso to the right and touch

the right elbow down.

Repeat in a continuous motion or 45 seconds.

opposiTe Arm, opposiTe leg reAch:

Start with hands and knees on the oor

and pull the belly up toward the spine.

Reach the right arm straight out in rontand stretch the let leg straight behind.


Repeat with the opposite arm and leg.


10/25

10


exercises:


CorE workouT

plAnk:

Start on stomach and bring elbows and

orearms underneath the shoulders.

Pull the belly up toward the spine and

tuck the toes.

Push up on elbows and orearms so the

body is in one straight line (be sure back

is at and not arched or hunched).


side plAnk:

Start on let side, hips and eet stacked

one on top o the other.

Prop upper body up on bent let orearm(make sure elbow is aligned under the

shoulder) and send right arm up toward

the sky.

Press the hips up while keeping

abdominals tight.


Repeat on the right side.


11/25

11


11

exercises:

lowEr body workouT

ExErcIsEs: FITNEss AcTIVITIEs LOwEr bOdY wOrkOUT

ForWArd lunges:

Stand with eet shoulder-width apart,

hands on hips.

Step orward with the right leg about two

eet and lower the body to a 90 degree

angle (the ront and back oot should be

in line with each other).

Push up and back to starting position.

Repeat 8 repetitions on the right leg

then switch to the let leg.

sQuATs:

Stand with eet shoulder-width apart,

hands together at chest level.

Slowly lower the body toward the

ground, bending at knees (pretend

you are sitting in a chair).

Slowly lit back up to starting position.



12/25

12


exercises:


lowEr body workouT

cAlF rAises:

Find a slightly raised surace like a step.

Stand with toes at the edge o the step,

eet shoulder-width apart (fnd a wall or

a railing or stabilization i needed).

Dip heels down until a slight stretch

in the calves is elt.

Slowly rise back up to starting position.


lATerAl lunges:

Stand straight up with eet together.

Step out to the right with the right leg

and bend at the knee.

Keep chest high and slowly rise

back up to starting position.

Repeat 8 repetitions on the right leg

then switch to the let leg.


13/25

13


exercises:


lowEr body workouT

leg rAises:

Lie down on the right side o the body, propping up

with the right elbow; legs should be stacked.

Lit the let leg up to a 45 degree angle keeping the

leg straight.

Slowly lower the leg back down to starting position.

Repeat or 8 repetitions and switch to the other leg.

donkey kicks:

Start with hands and knees on the oor,

back should be at and abs engaged.

Extend the right leg up as i to touch bottom oshoe to ceiling.

Slowly lower the leg back to starting position.

Repeat or 8 repetitions and switch to the other leg.


14/25

14


14

exercises:

yogA SEquENCE

ExErcIsEs: FITNEss AcTIVITIEs YOGA sEqUENcE

childs pose:

Kneel on the oor. Touch the big toes

together, sit on heels and separate

knees about as wide as hips.

Bring the belly down to rest between

the thighs, and the orehead to the oor.

Stretch the arms out in ront with the

palms toward the oor.

Inhale and exhale slowly and let hipssink toward the oor.

Hold or about a minute.

cAT-coW sTreTch:

Rise up on all ours, bringing the wrists

underneath the shoulders and the

knees underneath the hips (tabletop

position).

Extend the crown o the head and fnd

a neutral (straight) spine. Inhale and round the spine, drop head

and gaze toward belly (cat).

Exhale and drop the belly, lit chest,

and gaze up toward the ceiling (cow).

Continue to ow through cat and cow

or 3 6 breaths.


15/25

15


exercises:


yogA SEquENCE

sTAnding ForWArd Bend pose:

From mountain pose exhale and old orward at the hips.

Place hands on the oor or shins (reach down as ar

as possible). Bend the knees slightly i necessary.

Tuck the head orward and make sure there is equal weight

between heels and balls o the eet.

Take 2 or 3 slow, deep breaths.

mounTAin pose:

Come to standing with eet together, arms down

by sides.

Stretch the body, elongate the toes and tuck the

tailbone under.

Lit heart up toward the sky and gently pull

shoulders back.



16/25

16


exercises:


yogA SEquENCE

sTrAighT-leg lunge pose:

Inhale and step right oot as ar back as possible, lean orward and put

hands down on the oor on each side o the let oot.

Make sure the ront knee is directly above the heel, the right leg is

straight, and the back is at.


Return to mountain pose.

exTended mounTAin pose:

Slowly roll up and return to mountain pose.

Inhale and extend arms overhead with palms acing

each other.

Straighten elbows and reach fngertips toward the sky.


Return to mountain pose.


17/25

17


exercises:


yogA SEquENCE

plAnk pose:

Fold orward and put palms on the oor.

Step the right oot back, then the let oot.

Adjust body so the back is at and looks

like a straight plank o wood.


coBrA pose:

Transition rom plank by careully

dropping knees to the oor, then

chest, then orehead until entire

body is at on the oor.

Bring palms up by shoulders.

Inhale and push up on palms

until a stretch is elt in the back.

Slide shoulder blades down and

back away rom ears.



18/25

18


exercises:


yogA SEquENCE

doWnWArd-FAcing dog pose:

From cobra pose, tuck the toes.

Push up onto toes and palms using arms

and abdominal muscles.

Tuck head between arms and send hips

up to the sky.

Spread fngers on the mat and draw

heels toward the earth (arms and legs

should be straight).


sTrAighT-leg lunge pose:

From downward dog, inhale and swing

right leg orward between hands into a

lunge (i the leg doesnt make it all the

way, carry it orward with the hand).

Make sure the ront knee is directly

above the heel, the let leg is straight

and the back is at.



19/25

19


exercises:


yogA SEquENCE

exTended mounTAin pose:

Slowly roll up and return to mountain pose.

Inhale and extend arms overhead with

palms acing each other.

Straighten elbows and reach fngertips

toward the sky.


Bring arms down by sides.

sTAnding ForWArd Bend pose:

From straight leg lunge, exhale and bring

let oot orward to meet the right oot

and old orward at the hips.

Bend the knees slightly i necessary.

Tuck the head orward and make sure there is

equal weight between heels and balls o the eet.



20/25

20


20

exercises:

CArdIo workouT

ExErcIsEs: FITNEss AcTIVITIEs cArdIO wOrkOUT

jumping jAcks:

Stand straight up with eet together.

Jump both eet out slightly past shoulder

width and simultaneously bring arms up

overhead (they do not need to meet).

Jump back to starting position and repeat

in a continuous motion.

knee-ups WiTh Arms:

Stand straight up with eet shoulder-width apart.

Interlace hands in ront so palms are

toward the body.

Bring right knee up while bringing

arms down to meet it.

Repeat with the other knee and alternate rapidly

in a continuous motion.


21/25

21


exercises:


CArdIo workouT

sQuAT jumps:

Start standing straight up with eet

shoulder-width apart.

Bend down as i sitting in a chair

(keep bottom tucked under).

Jump up with hands overhead.

Repeat the squat jumps in a continuous motion.

jump rope:

Stand straight up with eet hip-width apart.

Bend arms at elbows so palms are acing

upward as i to hold a jump rope in hands.

Jump up while twirling the imaginary jump rope

overhead.

Continue to jump rope in a continuous motion.


22/25

22


exercises:


CArdIo workouT

shuFFle hop:

Start standing straight up with

eet shoulder-width apart.

Transer weight to the right oot,

then to the let oot.

Continue hopping rom right oot

to let oot.

mounTAin climBers:

Start in push-up position.

Keeping the head down and in line with

the body, hop the right knee up to the

chest, then back to starting position.

Repeat with other leg and continue to

alternate rapidly. The exercise should

resemble a mountain climber.


23/25

23


23

exercises:

rESISTANCE

bANd workouT

ExErcIsEs: FITNEss AcTIVITIEs rEsIsTANcE bANd wOrkOUT

BenT-over roWs:

Stand with eet shoulder-width apart

and step onto middle o band.

Grasp handles with palms acing

inward and bend over.

Pull the band up toward the waist

keeping the elbow in close to the side.

Slowly return to starting position

and repeat or 8 repetitions.

Bicep curls:

Stand with eet shoulder-width apart

and step onto middle o band.

Grasp handle o the band with right

handpalms acing out (elbows should

be close to sides).

Curl band up to about shoulder level

while keeping elbows close to sides.



Switch to the other arm.


24/25

24


exercises:

ExErcIsEs: FITNEss AcTIVITIEs rEsIsTANcE bANd wOrkOUT

rESISTANCE

bANd workouT

Triceps:

Grasp the band with both hands

behind the back.

Bend over slightly at the waist and

straighten arms behind the body.

Raise arms up while squeezing

and pull the band wide.



delToid liFT:

Step on the band and hold the handle

in the right hand down at the side;

palms should be inward.

Slowly lit the band up to shoulder height.


I the motion is too easy or too hard, adjust

the length o the band.

Repeat or 8 repetitions then switch arms.


25/25

03 exercises fitness activities - lr

Documents