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It is time to get those tennis shoes on, put on some grubby clothes and sweat a bit. Do these at least three times a week but always have a day at least in between so your muscles can recover. Included are 2 workouts labeled day 1 and day 2. These are the first 4 workouts…so just repeat 1 and 2 on day 3 and 4. We are all at different levels so if any of these are too easy for you and you can do the exercise 12 times with great form without a problem, let us know. You need to challenge yourself in order to make it work…and if it is too easy, well, that isn’t a challenge. J Check out the worksheet on the next page for the workouts and a place to keep track of what you are doing! Record as much detail as possible each time…reps you were able to do, notes about your form and what you used, etc. Don’t rely on your memory. Bodyweight Workouts Day 1:
1. Warm-‐up…(jumping jacks, running in place, running/walking up and down steps) for a total of 5 minutes. Go at a pace you can stay consistent with.
2. Let Me In’s (legs slightly bent & with or without a 2 second pause) 2 sets x 12 reps 3. Therapy Sumo Squats with pause 2 sets x 12 reps 4. Incline Pushing Military Presses with hands elevated 2 sets x 12 reps 5. Hip Extensions 2 sets x 12 reps 6. 4 Intervals of Jumping Jacks for 20 seconds
Day 2:
1. Warm-‐up (jumping jacks, running in place, running/walking up and down steps) for a total of 5 minutes. Go at a pace you can stay consistent with.
2. One arm Let me in’s with knees bent 3. Overhead squat with towel 4. Push-‐ups elevated (against a wall, on the side of a couch or on a coffee table) 5. One leg Romanian deadlifts 6. 4 intervals of jumping jacks for 20 seconds
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Some photos/videos to help you out:
Let Me In’s -‐ wrap a towel around a the door handles of a sturdy door or you could use an unfinished frame for a door or even a banister. You will be leaning back like you are going to sit in a chair and you will have your feet on either side of the door. Grab onto the towel and pull your body towards the door while holding on to the towel.
Try to use your upper body to pull and not your legs. Check out this link to a video that describes it really well and shows you how to do it. Go to about the 3 minute mark. http://www.youtube.com/watch?v=G7FP11Q5QFU Photo from youareyourowngym.com Therapy Sumo Squats & Squats– The sumo squat is a great exercise for your legs and glutes. The wide-‐legged squat focuses on the inner thighs, so it is just a little something extra that you get with this varioation. Stand in a wide stance with toes out at about a 45-‐degree angle…or whatever feels comfortable. 1. Keep the torso upright, bend the knees into a squat. 2. Lower as far as you can, keeping the knees in line with the toes, which means your butt
should be going back and down. 3. Push into the heels to come up and repeat. 4. To ensure that you are using your heels, you can also place a book or something that is just
an inch or so high at your feet. Have your toes resting on this. Regular Squats…same thing but feet are about shoulder width apart.
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Incline Pushing Military Presses with hands elevated -‐ Check out the video…you can start these actually by holding on to the side of a couch or something that is at knee height so it is easier. The lower you go (the video shows the floor) the harder it gets. http://www.youtube.com/watch?v=UPU9rvvBfdw&feature=youtu.be&t=50s
Hip Extensions – you can use a ball, chair or even a coffee table that has some cushion. Use your hips, core and butt muscles to pull your butt area up off of the floor slowly and then slowly come back down. Photo from bodybuilding.com
Elevated Push-‐up – we will be working towards doing full pushups on the floor…but we need to build up some muscles first and get them stronger. We will be starting at counter height, chair or the side of the couch…whatever height works best for you. Check out the video for a great demonstration on what it should look like and how to do it. http://www.youtube.com/watch?v=IzsNqEP49ZM
One Legged Romanian Deadlift – one of my favorites! Start standing straight. As you begin the exercise, pivot at your hips and lift one leg behind you as you slowly bring your upper body forward. Get in as flat of a plane as possible and then slowly reverse and stand back up. If you need to hold on to something with one hand for balance, that is just fine! Photo from coreperformance.com
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Exercise Schedule & Record Keeping Day 1 Exercise Amount Notes Warm-‐up
5 minutes
Let Me In’s 2 sets. In each set do 12. 2x12
Therapy Sumo Squats 2 sets x 12 reps
Incline Pushing Military Presses with hands elevated
2 sets x 12 reps
Hip Extensions 2 sets x 12 reps
Jumping Jacks 20 seconds fast, 30 seconds
rest…repeat this 4 times
Day 2 Exercise Amount Notes Warm-‐up
5 minutes
Let Me In’s (try using just one arm holding both ends of towel)
2 sets. In each set do 12. 2x12
Overhead squat holding towel over head
2 sets x 12 reps
Push-‐ups – elevated
2 sets x 12 reps
One Leg Romanian Deadlifts
2 sets x 12 reps
Jumping Jacks 20 seconds fast, 30 seconds rest…repeat this 4 times
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