Fit4Me Program

Level A4 Day 5

Upper Body Strength

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.
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 fatigue in the arm muscles.

Alternate Exercise: Knee Pushups

Isometric Shoulder Internal Rotations

 

Stand or sit beside a solid surface such as a door or wall. Keep your arm straight down with your elbow bent to 90°.
Place the palm of the hand on the solid surface and attempt to rotate the elbow inwards for five seconds.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Internal Rotation with Tubing

 

Weighted Wrist Rotations

 

Sit in a chair with one elbow bent to 90° and the hand holding a hammer or other fairly heavy object.
Rotate the wrist so that the palm of the hand is facing upwards and hold the position for two seconds.
Rotate the wrist in the opposite direction so that the palm of the hand is facing downwards.
Again, hold that position for two seconds.
Repeat the movement 10 times with each arm.

Alternate Exercise: Forearm Rotations

 

Thumb Walk

 

Holding your wrist straight, form the letter “O” by lightly touching your thumb to each fingertip.
After making an “O” with each finger, straighten and spread your fingers.
Rest and repeat the movement five times with each hand.

Alternate Exercise: Thumb Excursion

 

Lower Body Flexibility

Gluteal Stretch

 

Lie on your back on the ground, with both legs extended.
Bend one knee up towards your chest and grab it with your opposite hand.
Pull your knee across your body to the floor while keeping your head, shoulders and elbows flat on the floor.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Four Point Gluteal Stretch

 

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

 

Wall Hamstring Stretch

 

Lie on your back in front of a doorway with your hips in front of the door frame.
Raise one leg and rest it against the wall with the knee extended.
Keeping your bottom leg on the floor, move your hips closer to the door frame until you feel a good stretch in the raised leg.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

 

Alternate Exercise: Floor Hamstring Stretch

 

Golf Ball Roll

 

Remove your shoes and sit on a chair with your knees bent to 90° and one foot placed on a golf ball.
Roll the golf ball under the ball of your foot for 10 seconds.
Rest and repeat the movement 5 times with each foot.

Alternate Exercise: Plantar Arch Stretch

 

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

Good work!