Fit4Me Program

Level A15 Day 5

Upper Body Strength

Shoulder Extensions with Tubing

 

Sit in a chair with knees flexed at 90 degrees.
Put one end of the tubing under one foot, the other held in the same side hand with palm facing in.
Keeping your arm straight, pull backwards and hold, then slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Shoulder Blade Touching

 

Wall Circles with Fitness Ball

 

Place the fitness ball against the wall in front of one shoulder, and place your palm in the center of the ball.
Ensure that your shoulders are squared towards the wall and keep a slight bend in the elbow.
Pressing gently into the ball, move your hand in a circular direction 10 times.
Repeat the movement in the opposite direction and then perform the exercise using the other arm.

Alternate Exercise: Shoulder Pendulum

 

Pushup Rotations with Fitness Ball

 

Kneel down behind the fitness ball and place your abdomen on top of the ball.
Walk your hands out until only your feet remain on the ball.
Maintaining alignment in the shoulders, back and hips, move your hands to the right, rotating your body clockwise around the ball.
Move your right hand to the right, and follow with the left.
Continue the movement until you have completed a full 360 degree turn, then repeat in a counterclockwise direction.

Alternate Exercise: Wall Circles with Fitness Ball

 

Triceps Dips with Fitness Ball

 

Standing in front of the fitness ball, place your hands behind you and on top of the ball about shoulder width apart.
Slide your feet forward so that only your heels touch the floor.
Keeping your back straight and knees locked, bend your elbows to 90 degrees.
Extend your arms to bring your body back to the starting position.
Repeat the movement until you feel moderate fatigue in the arm muscles.

Alternate Exercise: Resisted Triceps Extension

 

Lower Body Flexibility

Ankle Inversion Stretch

 

In a sitting position, cross one leg over the other, grabbing the foot with one hand.
Slowly bend your ankle so that the sole of the foot turns upwards.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each ankle.

Alternate Exercise: Ankle Stretch

 

Prone Quadriceps Stretch

Begin the exercise face down on the floor.
Bend one knee and grasp your ankle with a hand, further pulling your foot towards your buttocks.
Be sure to maintain contact between your inner thighs and do not arch your lower back or twist your pelvis.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Lying Quadriceps Stretch

 

Piriformis Stretch

 

Lie on your back with your right hip bent and holding the right ankle with the left hand.
Rotate the right hip as far as possible, keeping the right knee in a 90 degree bend.
Hold the right knee with the right hand and pull the knee towards the opposite shoulder until a good stretch in the buttock is felt.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Hip and Gluteal Stretch

 

Lying Hip Rotations

 

Begin the exercise by lying directly on your back with your legs extended straight out and as wide as possible.
Slowly rotate your feet inwards so that your toes are pointing at each other.
Hold the position for five seconds, then rotate your feet outwards as far as possible, again for five seconds.
Rest and repeat the movement 10 times.

Alternate Exercise: Hip and Gluteal Stretch

 

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

Good work!