Fit4Me Program

Level A14 Day 1

Upper Body Flexibility

Triceps Stretch


Sit or stand with one arm raised overhead with the elbow bent
Grasp the elbow with the opposite hand and slowly pull the elbow backward
Hold the stretch for 10 seconds at a position where a mild pull in the shoulder is felt.
Relax and repeat the movement five times with each shoulder.

Alternate Exercise: Table Triceps Stretch


Shoulder Winging


Begin the exercise in a standing or sitting position.
Interlock your hands behind your head, keeping your elbows pointing forwards.
Slowly press your elbows back until your feel a slight stretch in your chest and shoulder area.
Hold the stretch for ten seconds, then release your elbows and let them glide back to the starting position.
Repeat the movement 10 times.

Alternate Exercise: Shoulder Extension Stretch


Crawling Vine


Begin the exercise in a sitting position.
Cross your right elbow over your left elbow and twist your arms together until the back of your hands almost touch.
Hold the position for 10 seconds, then return to a resting position.
Repeat the movement 10 times.

Alternate Exercise: Door Frame Biceps Stretch


Finger Pickups


Place the palm of one hand flat on a table.
Raise and lower each finger one by one.
Repeat the movement 10 times with each hand.

Alternate Exercise: Finger Waves


Lower Body Strength

Hamstring Curls

Lie on the floor with your heels on a chair, making sure the knees are bent to 90 degrees.
Lift your buttocks off the ground slightly and dig your heels into the chair.
Hold the hamstring muscle contraction for10 seconds, then relax the buttocks back to the ground.
Repeat the movement 10 times.

Alternate Exercise: Standing Hamstring Curls


Body Weight Squats


Begin the exercise by standing with both feet shoulder width apart.
Slowly bend the knees to reach a 90 degree angle in both knees.
Remember to use 2 seconds down, 3 seconds up timing.
Repeat the movement until you feel moderate fatigue in the thigh muscles.

Alternate Exercise: Short Arc Quadriceps Extension


Ball Squeeze

Sit on a chair with your legs extended forward and a small soccer or volleyball between your knees.
Lift your legs off the chair and squeeze the ball, holding the position for 10 seconds.
Relax the legs back to the chair, rest and repeat the movement 10 times.

Alternate Exercise: Short Arc Quads Extensions


Side Lunges


Stand with your feet shoulder width apart, and hands on your waist.
Step to the side with one leg and bend your lead knee so that it is 90 degrees.
Return to the starting position by straightening the bent knee and standing straight up again.
Repeat the movement 10 times to each side.

Alternate Exercise: Lateral Stepping


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

Good work!