7. As your family advances, increase the time per exercise to 45sec then 1min. when you are ready. You may also challenge your family by adding another round to the circuit, once you are finished with one round start over again.
Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.
Trainer's comments: Modification for Standard Push Up
Sets
Reps
Weight/ Resistance
1
as many as you can
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments: If you can not do push ups from your toes, do them from your knees (see below) Do not do both of these pick one.
Sets
Reps
Weight/ Resistance
1
as many as you can
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
as many as you can
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
as many as you can
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
as many as you can
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
as many as you can
One Arm Scapular Retraction 1. Start by kneeling on all fours. 2. In a slow and controlled movement raise one arm out to the side until it is parallel with your body. 3. Squeeze your shoulder blade towards your spine while completing the movement. 4. Return to the starting position and repeat for the suggested repetitions. 5. Repeat with the other arm.
Pushups from knees
Standard Pushup
Bodyweight Forward Lunge
Bodyweight Squats
Bridge (Plank) on elbows
Jumping Jacks
One Arm Scapular Retraction
