Basic Exercise Routine

(Originally posted on June 14, 2010) *Still working on finding all the pics for the exercises.

Now that a week has passed and hopefully you have been stretching every day, are you feeling a bit better? Adding daily walks, even a leisurely stroll makes a significant difference as well.

This week I will introduce low impact and isolated exercises for the beginner coupled with an intermediate version of the same routine for those who need a little more. Please always remember to have a warm up and cool down period when working out. This is a perfect opportunity to use those stretches from last week. This wakes up the muscles to be ready for strain, and afterward it releases the amino acids that build in the muscles to prevent the "burning" sensation that lingers after the work out is done. You will also be less sore.

This week's exercises will be focused on the arms and sides. Tip: Keep your tummy zipped and get a double work out!

Modified Push-Ups (beginner)

Find an empty space of wall from floor to just taller than your head and twice your shoulder width. Stand with your back to the wall and take one large step forward. Turn around to face the wall. With knees slightly bent and feet together, hold out arms shoulder width apart and place on wall. Do 10 "push-ups". Repeat sets of 10 until fatigued.

Modified Push-Ups (intermediate)

Kneel on floor with legs together. Place hands on floor and "walk" your upper body forward until you are no longer bent (except at the knees), forming a "V" with the floor. Have hands shoulder width apart. Bend at the elbows, bringing your nose as close to the ground as possible without bending your back. Hold for 2 counts then go back up. Repeat "push-ups" 5 times. Repeat sets of 5 until fatigued.

Arm Lifts (beginner)

Lay on the floor with legs together (bent with feet on the floor, or straight down). Raise arms all the way above your head. Make 2 fists. With slow controlled movements, lift your arms up and back over your head (keeping elbows straight) and down to your sides while imagining you are attached to a pulley with a weight at the other end. Relax. Now repeat in the opposite direction, imagining you are trying to keep that weight from crashing down. Movements should be conscience and not left to momentum. Each back and forth arm lift is one repetition. Do 5 reps. Repeat sets until fatigued.

Arm Lifts (intermediate)

Routine is the same as the beginner, but add weight. 1 lb, 3lb, or 5lb hand weights may be used to increase resistance. When you feel the weight you are comfortable with is too easy, go to the next weight suggested. I do not recommend more than 5 lbs max! Just do more sets to increase your endurance.

Use one weight. Hold each end with one hand. You will not be able to put arms all the way down at your sides. Stop when your arms reach a 45 degree angle with the ground or your tummy, whichever comes first. Reps and sets are the same as the beginner's.

Side Arm Reach (beginner)

This exercise can be done seated or standing. Lean upper body slightly to the left. Extend right arm upward and to the left. Reach as far as you can. Bend at the elbow and use it to "push" your arm back down to the right side. Repeat until fatigued. Count how many you do! Repeat on left side and make sure you do the same number of reps as on the right side.

Side Arm Reach (intermediate)

Same as beginner but done with weights. 1lb-3lb weights only!

Side Crunch (beginner)

Stand with feet slightly wider than shoulder width apart. Reach both arms above your head, and lean slightly to the left. As you bend your elbows and "pull" your arms back down to navel level, lift the right knee up as far as you can (with your weight on your left leg) so you are "crunching" your left side. Put leg back down as you reach back up. Do 10 times, then switch sides and repeat. Repeat sets until fatigued.

Side Crunch (intermediate)

Same as beginner, but add a slight bounce to leg movements and extend leg behind you as far as you can instead of to the side when lowering. Add 1lb weights to arms if desired.

Side Plank (beginner)

Side Plank (intermediate)