FLEXIBILITY

1. Seated Trapezius Stretch

o Turn your chin to the right and toward your chest.
o Place your right hand over the top of your head, and gently pull your head
down toward the right (photo). You will feel a stretch in your left trapezius,
and if you touch the left side of your neck with your left hand, you will feel
the tight muscle being stretched. Hold this stretch for 30 seconds, and then
relax. Repeat this stretch four times, remembering to breathe.
o Switch chin direction to the left. Place your left hand over the top of your
head, and gently pull down to stretch your right side.

2. Triceps Stretch
o With your feet shoulder width apart, raise your right arm straight up and
over your head.
o Bend your elbow so that your right hand is reaching for your left shoulder.
o Use your left hand to press back on your right elbow (photo). You will feel a
great stretch in the back of your arm and upper shoulder.
o Hold for 30 seconds, and repeat four times on each side.

3. Standing Squad Stretch

 o Stand tall on a flat surface.
o If you need to, use a chair or wall for support as you bend your left knee and
grab your foot with your left hand.
o Pull your foot toward your glutes, keeping your chest open.
o Hold for 30 seconds, then switch legs.

4. Wall Calf Stretch

o Begin by bracing your hands on a wall in front of you.
o Step your right leg forward and left leg behind you, feet facing forward.
o Bend your right leg, while working to keep your left heel on the ground.
o Hold for 15 seconds, then switch.

5. Forward Lunges
o Kneel on the left leg, placing the right leg forward at a right angle. Lunge
forward, keeping the back straight. Stretch should be felt on the left groin.
o Hold for five seconds.
o Repeat three to six times.
o Repeat on opposite leg.
ARM STRENGTH
1. Arm Circles
o Stand with your feet shoulder-width apart. Extend both arms out straight to
your sides to form a T with your body.
o Slowly rotate your shoulders and arms to make forward circles about 1 foot
in diameter.
o Continue for 15 circles, then reverse directions and complete 15 rotations in
the opposite direction.
o Do 3 sets total.

2. Superman
o Lie on your stomach with your arms and legs extended.
o Engage your glutes and shoulders as you simultaneously lift your arms, chest,
and legs off of the floor.
o Hold this upward position for 3 seconds. You’ll look like superman or
superwoman flying through the air.
o Slowly come back down to starting position.
o Complete 10 raises for one set, and do 3 sets.
3. Plank Sidewalk
o Set a timer for 1 minute before starting this exercise.
o Begin in an elevated plank position with your arms extended beneath your
shoulders and your palms planted firmly on the ground.
o Extend your legs behind you with your toes pressing into the floor. Your core
should be engaged and in-line with the rest of your body.
o Rather than remaining stationary, walk your hands and feet to one side. Take
2 or 3 steps in one direction (or as much as your space allows).
o Then, return to your starting spot and take the same amount of steps in the
other direction. Continue walking side to side until your time runs out.
o Extend the exercise by 30 seconds or more if you need more of a challenge.

4. Chest Press Pulse

o Sitting comfortably on the floor, back straight, bend your arms at a 90-degree
angle in front of your face. Put your hands together as if you were praying,
and then push your forearms together as well. Begin with your elbows at
shoulder height. Raise your arms about 3 to 4 inches, and then lower them
back down to starting position.
o Continue this movement for as many reps as you can in a minute. You'll feel
the burn in your biceps, shoulders and chest.
 5. Bent Over Row
o Bend your knees and hinge forward at your hips about 45 degrees.
o Start with your arms straight out in front of you.
o Really focus on flexing the biceps in your arms and rhomboids in your back
as you pull your elbows back behind you.
o Flex your arms and back at the top of the contraction, and slowly return to
the starting position.

CORE MUSCLE STRENGTH

1. Crunches
o Sit on the mat with your knees flexed and feet flat on the mat. Keep your feet
together.
o Roll back until the back of your shoulders touches the mat. Do not rest your
head on the mat.
o Engage your core and place your fingertips on the head to support it. Keep
your elbows out, arms wide open, and chest out. Do not tuck your chin. This
is the starting position.
o Exhale and lift your head (do not push it) so that only the upper back is off
the ground. Look at the top of your knees.
 o Inhale and slowly go back to the starting position.

2. Plank
o Get into a push-up position with the elbows flexed, forearms and toes on the
floor, and your body in a straight line from the head to the heels.
o Make sure to keep your elbows right below your shoulders.
o Engage your abs and squeeze your glutes to prevent any sagging in your
middle.
o Look down at the floor. Avoid any strain on your head and neck.
o Hold for 30-60 seconds.

3. Flutter Kicks
o Lie down on your back on a mat. Keep your hands by your side, palms flat on
the mat, back flat against the mat, and look up at the ceiling.
o Engage your core, lift both your legs off the ground and alternately kick them
up and down. Do not let your feet touch the ground before you complete one
set.
4. Glute Bridge
o Lie on your back with your knees bent and your feet flat on the floor.
o Tighten your glutes and lift your hips off the floor.
o At the highest position, there should be a straight line from your knees all the
way to your shoulders. Be careful not to “crunch” your neck by shrugging
your shoulders up toward your ears. Hold the contraction for five seconds
before returning the to starting position.
o To make this more challenging, perform the movement as described but lift
your right leg off the floor when you reach the top of the bridge, keeping your
glute muscles engaged. Return your right leg to the ground and then lift your
left leg. Return to the starting position.

5. Bird dogs
o Begin on your hands and knees, with a neutral spine and a tight core.
o In one movement, lift your left arm – bent to 90 degrees at the elbow – and
your right leg off the ground. When your arm and leg are parallel to the
ground, hold the position for five seconds, keeping your core and glutes
strong.
o Slowly return to the starting position and repeat on the other side.
CARDIORESPIRATORY ENDURANCE
1. 3-minute Step Test
o Step on and off the box for three minutes. Step up with one foot and then the
other. Step down with one foot followed by the other foot. Try to maintain a
steady four beat cycle. It's easy to maintain if you say "up, up, down, down".
Go at a steady and consistent pace. This is a basic step test procedure - see
also other step tests.

2. Jumping Jacks
o Start standing with a slight bend in knees and hands resting on thighs.
o Keeping the knees bent open the arms and legs out to the sides. Arms come
above the head and legs wider than shoulders, then close returning to you
start.
3. Plyo Power Knees
o Start with your feet spread wide, weight primarily on left leg and arms
extended overhead. Next, bring your right knee in towards your chest while
bringing your hands down towards the lifted knee, gently tapping your knee.
Extend your right leg back to the original position and continue this motion,
50 times on one side, then 50 times on the other.

4. Side to Side Punches

o Stand with your feet wider than hip distance apart and turn your body to the
right, putting most of your weight on your right leg. Punch out to the right
side with your left arm, then bring your right leg in towards your left as you
‘skip’ up, lifting both arms overhead. Land with most of your weight on you
left leg as you punch out with your right arm. Continue to do this back and
forth 50 times.
 5. Butt Kickers
o Stand with your feet hip-distance apart, then lift your right foot back towards
your booty as if you are trying to kick it. Switch legs and do this quickly for
50 repetitions (each time your right leg kicks your backside, count that as
one).

References:
Anderson, J. (2008). The 3-Minute Step Test. Retrieved from
https://www.sparkpeople.com/

Biswas, C. (2018). Top 15 Core Strengthening Exercise. Retrieved from

https://www.stylecraze.com/

Chrissa. (June 5). No Equipment Home Cardio Workout. Retrieved from

https://physicalkitchness.com/
Elkaim, Y. (n.d). 19 Simple Stretches That Will Improve Your Flexibility and The 4 Best Core
Strengthening Exercises for Beginners. Retrieved from https://yurielkaim.com/

Get HealthyU. (n.d). How To Do Jumping Jacks. Retrieved from https://gethealthyu.com/

Jared. (2018). AT-HOME ARM WORKOUT WITHOUT WEIGHTS. Retrieved from

https://tone-and-tighten.com/

Jonaitis, J. (2018). 8 Weight-Free Exercises to Tone Every Muscle in Your Arms. Retrieved
from https://www.healthline.com/health

OrthoInfo. (2019). Flexibility Exercises for Young Athletes. Retrieved from

https://orthoinfo.aaos.org/

TotalBeauty. (n.d). 7 Killer Arm Exercises You Can Do Without Weights. Retrieved from
http://www.totalbeauty.com/

Wright, V. (2009). Flexibility: 8 Stretches That Will Stretch Your Workout Routine.
Retrieved from https://health.usnews.com/