Fit4Me Program

Level D1 Day 5

Upper Body Strength

1. Gripping Exercise

Grip a tennis ball in one hand. Squeeze the ball as hard as you can for 3 seconds, and release. Repeat the movement 10 times, then with the other hand.

Alternate Exercise: Victory Shake

 

2. Knee 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 your knees 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 knees touch the floor. Repeat the movement until you feel fatigue in the arm muscles.

Alternate Exercise: Isometric Pectoralis Strengthening

 

3. Resisted Biceps Curls

Sit in a chair with one elbow bent to 90° and the palm facing upwards. Place the other hand across the forearm. Attempt to flex the elbow, while holding the forearm in place, holding the contraction for five seconds. Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Biceps Curls with Tubing

 

4. Resisted Wrist Flexion

Sit in a chair with one elbow bent to 90° and the palm of the hand facing away from the body. Place the other hand across the fingers. Attempt to flex the wrist, while holding the hand in place. Hold the contraction for five seconds. Rest and repeat the movement 10 times with each wrist.

Alternate Exercise: Wrist Extensor Stretch

 

Lower Body Flexibility

1. Ankle Rotations

In a sitting position, cross one leg over the other, grabbing the foot with one hand. Slowly rotate the ankle 10 times, then rest and rotate the ankle in the opposite direction. Repeat the movement with other ankle.

Alternate Exercise: Ankle Inversion Stretch

 

2. Table Hamstring Stretch

Sit on a table with one leg extended on the table and the other dangling off the side. Keep your back completely straight and move your upper body slowly forward. Hold the stretch for 10 seconds at a position where the hamstrings are at full length. Rest and repeat the movement three times with each leg.

Alternate Exercise: Floor Hamstring Stretch

 

3. Assisted Groin Stretch

Sit on the floor with your heels touching each other and knees spread wide apart. Keep your back straight and place your elbows on the inner aspect of the knees. Slowly push your knees outward toward the floor, holding the stretch for 10 seconds. Rest and repeat the movement three times.

Alternate Exercise: Passive Groin Stretch

 

4. 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

 

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

Good work!