Fit4Me Program

Level A5 Day 5

Upper Body Strength

Raised Leg 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 placed on a raised platform.
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 Biceps Curls

Isometric Biceps Curls

 

Sit in a chair directly in front of a table or bench.
Place one hand underneath the table with the palm facing up.
Attempt to flex the elbow, holding the contraction for five seconds.
Rest and repeat the movement 10 times with each arm.

 

Alternate Exercise: Resisted Biceps Curls

Isometric Pectoralis Strengthening

Isometric Pectoralis Strengthening

 

Stand straight up beside a door opening or edge of a wall.
Place one forearm directly on the wall edge with the palm facing into the wall, keeping the elbow bent to 90°.
Attempt to pull the forearm towards the body, holding the contraction for five seconds.
Rest and repeat the movement 10 times with each arm.

 

Alternate Exercise: Pushups

Finger Pike

Finger Pike

 

Begin in a seated position with one elbow bent to 90°.
Keep the first knuckles of the hand straight and bring the fingertips in tightly to the top of the palm of the hand.
Hold that position for five seconds, then return the fingers to a straight position.
Rest and repeat the movement 10 times with each hand.

 

Alternate Exercise: Finger Spread

Lower Body Flexibility

Hip and Gluteal Stretch

 

Lie on a table and allow both legs to hang over the edge at the knees.
Bend one knee towards your chest and interlock your fingers behind the knee.
Bring your knee to your chest and keep the opposite leg hanging over the edge.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

 

Alternate Exercise: Gluteal Stretch

Single Knee to Chest

Single Knee to Chest

 

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

 

Alternate Exercise: Double Knee to Chest

Passive Groin Stretch

Passive Groin Stretch

 

Begin the exercise lying on your back with your knees bent to 90 degrees.
Tighten your stomach muscles to make your back flat.
Let your legs fall apart, feeling a stretch on the inside of the thighs.
Hold the position for 10 seconds, relax and repeat the stretch 3 times.

 

Alternate Exercise: Assisted Groin Stretch

Toe Pointing

Toe Pointing

 

Remove your shoes and sit towards the front edge of the chair.
Lean back and slide your feet away from the chair, in front of you, so your legs are outstretched.
With your heels still on the floor, point your toes away from you until you feel a stretch in the front part of your ankles.
Hold the stretch for 10 seconds, rest and repeat the movement three times.

 

Alternate Exercise: Shin Stretch

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

Good work!