at home program - lifeshape · 2018. 2. 16. · stand with the palm of your hand on a wall or pole...

At Home ProgramProgram Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Cardio/ Fat Burn Resistance Training Cardio/ Fat Burn Resistance Training Cardio/ Fat Burn Resistance Training REST

Home

Walk 45-60 mins 20-30 minute walk AND 3 sets of 12-15 for each exercise Set 1: Standing Chest Press (TB) Bent Over Row (DB) Set 2: Dumbbell Bench Flys (DB) Reverse Fly (TB) Set 3: Shoulder Press (DB) Bicep Curl (TB) Set 4: Overhead Triceps Extension (DB) Supine Lat Pull Over (TB)

Upper Body Stretches

Walk 45-60 mins 20-30 minute walk AND 3 sets of 12-15 for each exercise Set 1: Wall Squat (BW) Set 2: Step Ups (DB) Hamstring Curl (BW) Set 3: Leg Curls (BW) Set 4: Leg Press (TB) Side Squat (BW) Lower Body Stretches

Walk 45-60 mins 20-30 minute walk AND 3 sets of 12-15 for each exercise Set 1: Standing Chest Press (TB) Alternating Shoulder Press (DB) Set 2: Standing Row (TB) Overhead Triceps Extension (DB) Set 3: Wall Squats (DB) Bicep Curl (TB) Set 4: Hundreds Table Top Crunch Upper body & Lower body stretches

REST

BW = Body Weight

DB = Dumbbell

TB = Theraband

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Table Top Crunch

Step Ups


Hundreds

Hamstring Curls


Bent Over Row

Shoulder Press


Leg Curls

Dumbbell Bench Flys


Wall Squat

Supine Lat Pull Overs


Standing Row

Leg Press


Bicep Curls

Standing Chest Press


Reverse Flies

Shoulder Press


Overhead Triceps Extension

Side Squats


Lower Body StretchesBenefits of Stretching

Stretching is a simple physical activity. Regular stretching

throughout the day will, reduce muscle tension, improve

circulation, reduce anxiety, stress and fatigue, improve mental

alertness and make you feel better! In addition, stretching

can improve joint range of movement and function, enhance

muscular performance, and be used to prevent and treat

musculoskeletal injuries.

Disclaimer

This Fact Sheet is provided for

your information only and does not

replace qualified medical advice.

The information provided may

not apply to every person or all

situations. A medical practitioner

should be consulted for all

treatment and medication.

The right way to stretch

• Breathe normally, try not to hold breath

• Relax

• Focus on muscles and joints being stretched

• Never bounce or stretch to the point of pain

• Hold stretch for 15-30 seconds

• Feel the stretch

Hamstring

Standing, put one leg up on a chair or step. Push bottom back and lean

forwards, keeping knee relaxed. And back flat. Rest your hands on your

thigh and keep other leg bent. To achieve a greater stretch, gently try

and straighten the knee.


Gluteus Maximus (Glutes)

Sitting:

Start seated with your back nice and straight, shoulders back and

down. Sitting in a chair, place you ankle on top of your knee. With you

hand, push your knee towards the floor until you feel a stretch in the

outer part of your hip. Hold for 30-60 seconds. Repeat with other leg.

Standing:

Start standing with your back nice and straight, shoulders back and

down. Cross one ankle onto the top of your knee to create a triangle.

Holding onto a wall or bench slowly push your bottom backwards

as if you were sitting into a chair. You should feel the stretch close to

your bottom in the leg that is crossed over. Hold for 30-60 seconds.

Repeat with other leg.

Hip Flexor

Place one leg on a bench (or floor) with the other leg forward in a

lunge. Keep the spine and pelvis neutral. To apply the stretch, tilt the

pelvis under and lunge forward on the front leg.


Calf Stretch

Stand with the ball of your foot against a wall (or other solid

object) keeping your heel on the ground. Keeping your other

foot planted on the ground slowly move your body weight

over your heel to feel the stretch in the back on your calf.

Hold the stretch for 30-60s. Repeat with other leg.

Stand in a split stance position (one foot in front of the body,

one foot behind), ensuring a good base of support.

Make sure both of your feet are pointing forward.

Keeping your heels on the ground and your back leg straight.

Bend your front knee over your toe.

Feel the stretch in the calf in the back leg. If you don’t feel

the stretch take a bigger step forward.

Hold for 30-60 seconds. Repeat with other side.

Lower Back Rotation

Lie on the floor with both legs out straight. With one hand

take hold of the opposite knee and pull it gently across your

body. Your shoulders should remain on the floor with the

opposite arm out straight.


Quadriceps (Quads)

Start standing with your back nice and straight, shoulders back and

down. Lift one leg by the ankle, pulling your foot towards your bottom.

Keeping your torso still and knee pointing to the ground while pulling

your knee behind your standing leg. Feel the stretch in the front part of

your thigh. Hold for 30-60 seconds. Repeat with other leg.

ITB

Stand with one leg crossed behind the other keeping hips and

shoulders square. Apply the stretch by gently shifting the hips sideways

towards the leg that is crossed behind. Try and ensure that the

shoulders stay over the feet.


Upper Body StretchesBenefits of Stretching

Stretching is a simple physical activity. Regular stretching

throughout the day will, reduce muscle tension, improve

circulation, reduce anxiety, stress and fatigue, improve mental

alertness and make you feel better! In addition, stretching

can improve joint range of movement and function, enhance

muscular performance, and be used to prevent and treat

musculoskeletal injuries.

Disclaimer

This Fact Sheet is provided for

your information only and does not

replace qualified medical advice.

The information provided may

not apply to every person or all

situations. A medical practitioner

should be consulted for all

treatment and medication.

The right way to stretch

• Breathe normally, try not to hold breath

• Relax

• Focus on muscles and joints being stretched

• Never bounce or stretch to the point of pain

• Hold stretch for 15-30 seconds

• Feel the stretch

Side Stretch

Stand with the feet close to a pole, hold the pole with the arm closest at

shoulder height and the other arm over the head. Allow the hips to fall

away from the pole stretching from the outside armpit down towards the

hips.


Tricep

Stand with one arm bent behind head so that hand touches

middle upper back. Hold arm with other hand at the elbow.

Be sure to keep head up and look straight ahead.

Gently put pressure on elbow to feel stretch down the back

of upper arm.

Shoulder

Standing, bring one arm across in front of body. Hold arm

straight in place with other hand at the elbow. Be sure to

keep your shoulder down and back. Gently put pressure on

elbow to feel stretch between the shoulder blades.


Rhomboids

Stand front on to the pole with your feet together and knees

slightly bent, hold the pole at about shoulder height.

Gently fall away from the pole allowing the body to sink back in the

shoulders. Keep the chin tucked in towards the chest at all times.

Pectoralis – Clavicular Head (Pec Major)

Stand beside a pole with arm resting behind the pole, keep your

shoulder and elbow at 90°.

Maintaining even hips and shoulders step forward with the opposite

leg.

Pectoralis - Sternal Head (Pec Minor)

Stand beside a pole with your arm resting behind the pole. Your

elbow should be above the level of your shoulder.

Step forward with the opposite leg to the side being stretched

keeping your shoulders straight ahead. If necessary drop the hip

closest to the bar away from the shoulder.


Biceps

Stand with the palm of your hand on a wall or pole with your am

stretched out. Remember to keep back nice and straight, shoulders

back and down. Keeping your hand in the same place turn your

body out and away from the wall to feel the stretch down your arm.

Hold for 30-60 seconds. Repeat with other arm.

at home program - lifeshape · 2018. 2. 16. · stand with the palm of your hand on a wall or pole...

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