Fit4Me Program

Level A13 Day 5

Upper Body Strength

Bicep Curls with Tubing

 

Stand with both feet shoulder width apart
Put one end of the tubing under one foot, the other held in one hand with your palm facing up
Keeping the elbow close to the body, curl the hand up to the shoulder, then back.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Resisted Biceps Curls

 

Shoulder Shrugs with Tubing

 

Stand with both feet shoulder width apart.
Put the tubing under both feet, hold each end of the tubing.
Lift both shoulders up towards your ears simultaneously, hold for 5 seconds, then slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Side Shoulder Rotations

 

Triceps Press with Tubing

 

Stand with both feet shoulder width apart.
Hold each end of the tubing with one arm bent at 90 degrees behind your back, and the other arm bent above your head (elbow facing up).
Extend the elbow of your top arm, hold, and slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Resisted Triceps Extensions

 

Double Shoulder External Rotation with Tubing

 

Sit in a chair with both elbows bent and hands in front of your body, with palms facing towards each other.
Grasp the tubing with each hand and while keeping the elbows beside your body, rotate the hands apart.
Hold for five seconds then slowly relax. Repeat the movement 10 times.

Alternate Exercise: Shoulder External Rotation with Tubing

 

Lower Body Flexibility

Table Hamstring Stretch

 

Sit on a table with one leg extended on the table and the other dangling off the side.
Keep your back completely straight and move your upper body slowly forward.
Hold the stretch for 10 seconds at a position where the hamstrings are at full length.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Floor Hamstring Stretch

 

Lying Quadriceps Stretch

 

Lie on the floor on one side, with the upper knee flexed.
Hold the flexed ankle and slowly pull it toward your buttocks.
The stretch should not cause any pain in the knee. Hold the position for 10 seconds.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Standing Quadriceps Stretch

 

Double Knee to Chest

 

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

Alternate Exercise: Single Knee to Chest

 

Toe Raise Toe Point Toe Curl

 

Remove your shoes and sit on a chair with your legs extended straight out.
Raise all of your toes up as high as you can, then point them straight out as far as you can, then curl them down as far as you can.
Hold each of those positions for five seconds. Rest and repeat the movements 10 times.

Alternate Exercise: Plantar Arch Stretch

 

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

Good work!