Fit4Me Program

Level A16 Day 5

Upper Body Strength

Seated Row with Fitness Ball

 

Loop a piece of tubing around a stable table leg or pole and place the fitness ball in front of the tubing.
Sit on the fitness ball facing the tubing, and grasp the tubing in both hands with your arms extended in front of your body.
Ensure that your back is kept straight, shoulders are back, and feet are firmly planted on the ground throughout the exercise.
Pull the tubing in towards your body until your hands are aligned with your chest, slowly return, and repeat 10 times.

Alternate Exercise: Shoulder Blade Touching

 

Wall Scapular Pushups with Fitness Ball

 

Place the fitness ball against a wall and place your hands about shoulder width apart on the ball.
Stand with your feet shoulder width apart and lock your elbows straight.
Maintain alignment between your knees, hips and shoulders.
Keeping your elbows locked, push your body away from the wall using only your shoulders. Your back will create a hunched shape.
Slowly return until your shoulders blades come together and repeat the movement 10 times.

Alternate Exercise: Shoulder Blade Touching

 

Ball Pushups

 

Stand behind the fitness ball and place your hands on the ball about shoulder width apart.
Slide your feet back so that your chest is over the ball and your toes touch the floor.
Maintaining alignment between the shoulders, back and hips, 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: Pushups

 

External Rotation with Fitness Ball

 

Attach one end of the tubing to a doorknob or into a door jam.
Begin the exercise sitting on top of the fitness ball with one shoulder facing the tubing.
Hold the tubing with the arm facing away from the door with your elbow against the body and at 90 degrees, palm facing in.
Bring your hand outwards away from your body, ensure that your elbow stays against your body and your wrist remains straight, and slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: External Rotation with Tubing

 

Lower Body Flexibility

Plantar Arch Stretch

 

In a sitting position, cross one leg over the other, grabbing the foot with one hand.
Slowly pull your foot towards your shin, holding the position for 10 seconds.
Rest and repeat the movement three times with each foot.

Alternate Exercise: Toe Pointing

 

Floor Hamstring Stretch

 

Sit on the floor with one leg extended and your other leg bent so that your heel touches the inside thigh of the opposite leg.
Lower the outside thigh and calf of the bent leg to the floor.
Keeping your extended leg and lower back straight, move your upper body forward towards your thigh.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Table Hamstring Stretch

 

Half Standing Hip Flexor Stretch

 

Stand on one leg and put the top of the other foot on a table or desk behind you.
Tighten your stomach muscles and perform a pelvic tilt, feeling a stretch in the front of the rear thigh.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Hip Flexor Stretch

 

Bent Leg Calf Stretch

 

Lean with both hands against a wall with one leg bent and the opposite leg slightly less bent.
Keep the rear foot flat on the floor and shift your body forward towards the wall.
Feel the stretch in the lower calf area and hold the position for 10 seconds.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Straight Leg Calf Stretch

 

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

Good work!