Fit4Me Program

Level A8 Day 1

Upper Body Flexibility

Door Frame Biceps Stretch

 

Stand next to a door frame.
Hold one hand on the door frame with the elbow straight and thumb pointing up.
Slowly turn your upper torso towards the opposite shoulder, feeling a controlled stretch.
Hold the stretch for 10 seconds at a position where a mild pull in the biceps muscle is felt.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Standing Biceps Stretch

 

Chest Corner Stretch

 

Stand in a corner with elbows bent and hands just above shoulder level, and feet several inches away from the corner.
Lean forward until a comfortable stretch is felt across chest.
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

 

Sitting Arm Pull

 

Begin the exercise in a sitting position, with your arms at your side.
Interlock your fingers behind your back, palms facing away from your back.
Slowly straighten your elbows, moving your shoulders backwards as far as possible.
Hold the stretch for 10 seconds, then return the hands close to your back.
Repeat the movement 10 times.

Alternate Exercise: Medial Shoulder Stretch

 

Victory Shake

 

Begin the exercise in a sitting position.
Clasp your right hand in your left hand and gently pull your right hand across your chest towards the left shoulder. Try to keep your torso facing forwards.
Hold the position for 5 seconds, then pull the hands across to the other shoulder, again holding the position for five seconds.
Repeat the movement 10 times.

Alternate Exercise: Forearm Rotations

 

Lower Body Strength

Heel Raises

 

Stand with both feet shoulder width apart.
Raise both heels off the floor to maximum height, hold the position for 5 seconds, then return to the ground.
Repeat the movement 10 times.

Alternate Exercise: Stair Heel Raises

 

Straight Leg Raise

 

Lying on your back, place your hands at your side and bend one knee so that your foot is flat on the floor.
Lift the straight leg that off the floor to about 45 degrees, hold the position and return slowly.
Repeat the movement 10 times with each leg.

Alternate Exercise: Short Arc Quads Extension

 

Isometric Wall Sit

 

Stand with your feet shoulder width apart, and your back against a wall.
Keeping your back flat against the wall, bend your legs to a squat position with your knees kept at a 90 degree angle.
Hold the position as long as you can until you feel fatigue in the thigh muscles.

Alternate Exercise: Seated Groin Squeeze

 

Foot Shortening

 

Remove your shoes and sit on a chair with your knees bent to 90° and your feet on the ground.
Attempt to shorten both feet by tightening the muscles on the sole of each foot.
Keep your toes pushed straight against the floor. Hold the position for five seconds, then repeat the movement 10 times.

Alternate Exercise: Towel Pulls

 

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

Good work!