Fit4Me Program

Level A7 Day 1

Upper Body Flexibility

Seated Chest Stretch


Sitting on a chair, interlock your hands behind your head.
Ensure that the top of the chair is at mid chest level.
Lean your upper body backwards over the chair while simultaneously pulling your arms backward.
Hold the stretch for 10 seconds at a position where a mild pull in the chest is felt.
Relax and repeat the movement five times.

Alternate Exercise: Standing Chest Stretch


Shoulder Cradle


Begin the exercise by standing straight up.
Grasp one arm near the elbow with your other hand and raise the arm up over your head.
Holding your arm as high as it will go, bend and straighten your elbow.
Repeat the movement 10 times with each arm.

Alternate Exercise: Medial Shoulder 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 Spreaders


Place the palm of one hand flat on a table.
Spread the fingers as wide apart as possible, then bring them back together.
Repeat the movement 10 times with each hand.

Alternate Exercise: Finger Waves


Lower Body Strength

Standing Hamstring Curls


Stand with both feet shoulder width apart just in front of a door or wall.
With one foot, place your heel directly onto the wall and attempt to push into the wall.
Hold the contraction for 5 seconds, then relax.
Repeat the movement 10 times with both legs.

Alternate Exercise: Hamstring Curls


Isometric Knee Extensions


Sit in a chair with your knees bent to 90° and cross your legs above the ankles.
Push forward with your back leg and press backward with your front leg.
Exert even pressure so there is no movement of the knees.
Hold for five seconds then repeat five times with each leg in both positions.

Alternate Exercise: Wall Sit


One Leg Toe Raises


Stand with both feet shoulder width apart.
Lift one foot off the ground and raise the toes of the other foot off the floor to maximum height, then return to the floor.
You may position a chair close by to assist with balance.
Repeat the movement 10 times with each foot.

Alternate Exercise: Toe Raises


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!