Leg Exercises

Arm Exercises

Chest Exercises

Back Exercises

Leg Extension:

    Beginning Phase

• Lying down on the floor, with elbows supporting back
• Keep right leg extended, while left leg is flexed

    Upward Movement Phase

• Point toes to nose and keep quads tightly flexed
• Lift right leg about a foot off the ground

    Downward Movement Phase

• Keep toes pointed to nose and quads tightly flexed
• Slowly lower right leg just before heel strike and repeat upward movement
• Repeat (3) sets of 10-15 reps and switch to left leg

Lunges

Prime muscles worked: quadriceps (the muscles on the front of upper leg) hamstrings (the muscles of the back of the upper leg), gluteals, hip flexors, and calf muscles.

    Beginning position

• stand with your hands on your hips and your feet together
• upper body should be erect

    Downward movement phase

• step forward with your right foot while keeping your left foot in place.
• keep your back straight and lower your body until your left knee almost touches the floor.

    Upward movement phase

• push with your right foot into the floor in an upward and backward direction until your in the starting position.
• always keep your back erect
• repeat the movement with the left leg
• do 3 sets of 8-10 repetitions with each leg

Deep knee bends

Prime muscles worked: quadriceps (the muscles on the front of the upper leg), hamstrings (the muscles on the back of the upper leg), gluteals, hip flexors, and calf muscles.

   Beginning position

• place your hands on your hips and stand with your feet apart at shoulder length

   Downward movement phase

• keeping your back erect and your head up, bend your knees slowly and lower yourself until your upper legs are parallel with the ground.
• make sure you inhale during the entire movement

   Upward movement phase

• keeping both feet firmly on the floor , press into the floor evenly with both feet and straighten your legs and bring yourself to the starting position
• make sure to look forward during the entire movement and keep your back erect
• exhale during the entire movement
• repeat 3 sets of 8-10 repetitions

Calf raises

Prime muscles worked: gastrocnemius (calf muscle), soleus (under the calf muscle)

    Beginning position

• place your ball of your foot on a stair or a telephone book and hold on to a table or window sill for balance

    Downward movement phase

• keeping your body straight lower your heel as far down as possible while keeping balls of your foot in contact with the stair or telephone book

    Upward movement phase

• keeping your body straight press down with the ball of the foot and lift the heel as high as possible
• do 3 sets of 8-10 repetitions on one leg then switch

Gluts

prime muscles worked:  gluteus muscles (hips and buttocks)

    Beginning phase

• standing, place elastic band around both ankles
• start with left foot as an anchor and keep both legs straight

    Backward movement phase

• move right leg straight back, keeping leg straight during movement

    Forward movement phase

• return right leg to starting position
• complete 3 sets of 10-15 repetitions and then use right leg as an anchor and exercise left leg

Shoulders

prime muscles worked:  deltoids (shoulder muscle)

    Beginning phase

• sit with legs straight down
• place elastic band around feet, holding each end of the band with palms facing the ground

    Upward movement phase

• pull hands straight up, keeping arms straight
• keep back erect during exercise

    Downward movement phase

• lower hands, keeping arms straight
• keep back erect during exercise

Arm Curls

prime muscles worked:  Biceps (upper arm muscle)

    Beginning Position

• sitting in a chair, place one end of the elastic band under your right foot to anchor it
• hold the other end of the elastic band in your right hand, with your palm facing up

    Upward movement phase

• raise your right hand toward your right shoulder, bending your elbow

    Downward movement phase

• lower your right hand toward your right foot
• do 3 sets of 10-15 repetitions then switch elastic band to left foot and arm and continue exercise

Dips

prime muscles worked:  triceps (back upper arm muscle)

    Beginning Position

• stand between two chairs with the backs nearest to you
• place your hands on the back of each chair and raise yourself up  and lock both elbows

    Downward movement phase

• dip down far as you can between the chairs
• do not lean forward

    Upward movement phase

• push down on the chairs raising yourself up
• avoid swinging movements
• do 3 sets of 8-10 repetitions

Push-ups

Dips

prime muscles worked:  pectoralis major (chest muscles)

    Beginning Position:

• stand between two chairs with the backs nearest to you
• place your hands on the back of each chair and raise yourself up and lock your arms at the elbow

    Downward movement phase

• dip down as far as your can between the chairs
• lean forward as far as you can

    Upward movement phase

• push down on the backs of the chairs and raise your body
• avoid swinging movements
• repeat 3 sets of 8-10 repetitions

Lower Back Extension

    Beginning Phase

• Lying down on stomach
• Keep both arms extended out in front of your head
• Try and keep both legs parallel to the ground

    Upward Movement Phase

• Lift upper body and legs slowly, at the same time, off the floor, while extending trunk
• Keep legs straight throughout exercise
• Keep arms extended above your head during upward phase
• Avoid any bouncing movements with lower back
• Tense the muscles of your lower back and buttocks
• Hold for 6-15 seconds. Do not over extend

    Downward Movement Phase

• Slowly lower chest towards the floor and relax back
• Keep arms extended out in front

Doorknob pull-ups

prime muscles worked: biceps (muscles in front of the upper arm), lats (muscles on upper sides) and upper back.

    Beginning position

• grasp door knob and stand with your feet on opposite sides of the door.

    Downward movement phase

• bend your knees and sink down and back until your arms are fully extended. your knees should be parallel to the floor.

    Upward movement phase

• pull yourself back to the starting position only using your arms.
• squeeze your back muscles together throughout the range of motion.
• repeat 3 sets of 8-10 repetitions

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