Fit4Me Program

Level A11 Day 5

Upper Body Strength

Triceps Kickbacks with Tubing

 

Attach one end of the tubing to a chair.
Kneel down on the ground facing towards the chair.
Hold the tubing in one hand with your elbow bent and against your body, and palm facing in.
Without moving your upper arm, extend your elbow, and slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Resisted Triceps Extensions

 

Butterfly with Tubing

 

This exercise can be performed standing, seated or lying down.
Place the tubing on your back across the shoulder blades.
Hold each end of the tubing with your elbows bent at 90 degrees and raised just below shoulder level.
Pull both arms forward, leading with the elbows, hold, and slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Cross Arm Pulls with Tubing

 

Tubing Pushups

 

Lying on your stomach, place your hands beneath your shoulders so that your fingers are pointed towards your head, and your elbows are pointed towards your feet.
Place a length of tubing across your back and pin each end under your hands.
Ensure that your back remains straight and the balls of your feet are in contact with the floor.
Push your body off the floor extending at the elbows, and return slowly but do not allow any part of your body, except your hands and feet touch the floor.
Repeat the movement until you feel moderate fatigue in the arm muscles.

Alternate Exercise: Pushups

 

Bent Over Flys with Tubing

 

Stand with both feet shoulder width apart.
Place one end of the tubing underneath one foot.
Bend your hips to 90° and grasp the tubing with your hand, pulling your straight arm out to the side.
Return slowly and repeat the movement 10 times with each arm.

Alternate Exercise: Shoulder Extension with Tubing

 

Lower Body Flexibility

Popliteal Stretch

 

Sit on the floor with one leg extended and the other crossed over on top of your knee.
Wrap a towel around the ball of your extended foot and grab both ends.
Keeping your extended leg straight, pull the towel so that your foot is pulled towards your body.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Straight Leg Calf Stretch

 

Single Knee to Chest

 

Begin the exercise lying on your back with both legs extended on the ground.
Bend one knee to your chest and use your arms to hold the position for 10 seconds.
Return the leg to the starting position, rest and repeat the movement 3 times with each leg.

Alternate Exercise: Double Knee to Chest

 

Passive Groin Stretch

 

Begin the exercise lying on your back with your knees bent to 90 degrees.
Tighten your stomach muscles to make your back flat.
Let your legs fall apart, feeling a stretch on the inside of the thighs.
Hold the position for 10 seconds, relax and repeat the stretch 3 times.

Alternate Exercise: Assisted Groin Stretch

 

Toe Pointing

 

Remove your shoes and sit towards the front edge of the chair.
Lean back and slide your feet away from the chair, in front of you, so your legs are outstretched.
With your heels still on the floor, point your toes away from you until you feel a stretch in the front part of your ankles.
Hold the stretch for 10 seconds, rest and repeat the movement three times.

Alternate Exercise: Shin Stretch

 

Once you have completed the exercises, open your Fit4Me Calendar and check off the corresponding date.

Good work!