Page 18 - August Sept 2019 NEWSLETTER

EASY 15-MINUTE HOME WORKOUT

WARM UP

The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints
and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. Start with a 5-
minute walk round the block, or on the spot in the lounge, before doing a few quick stretches to get the muscles warm. Stretches can include
quad stretches, calf stretches, arms and shoulder stretches. We strongly recommend that you consult with your physician before beginning
any exercise programme. You should be in reasonably good physical condition and be able to participate in the exercise without help.
BICEP CURLS

This exercise strengthens your biceps, the muscles that
you use every day when you carry things, open doors,
or pick things up.
1. Stand with feet hip-width apart and hold weights
in each hand.
2. With your palms facing out, contract the biceps
and curl the weight up towards your shoulder.
CHAIR SQUAT Try not to move the elbow as you curl the weight
up.
A squat is a movement we do all day, getting up and
3. Lower the weight back down, but keep a slight
down from chairs, in and out of our cars and more.
bend in the elbow at the bottom. Don’t swing
Practicing this move with good posture will help you
the weight and keep the elbows static as you
build strength in the hips, glutes and thighs.
curl the weights.
1. Stand in front of a chair with feet about shoulder
4. Repeat 12 times.
-width apart.

2. Bend the knees. Send the hips back and the arms
straight out in front of you to balance. TRICEP EXTENSIONS
3. Sit all the way down. Then as soon as you make
The triceps work hard every time you do any kind of
contact with the chair, stand back up.
pushing movement, so you want both sides of the arm
4. Try to stand up without rocking back or using
to be strong and balanced.
momentum. Instead, put your weight through
your heels and push into the floor to stand up. 1. Sit or stand and hold a medicine ball or weight in
both hands.
(no weight through your toes).
5. Repeat 12 times. 2. Take the weight straight up overhead, with your
arms straight next to the ears.

Modifications 3. Slowly bend your elbows, taking the weight back
behind the head until your elbows are at about a
Easier: You can also place your hands on your thighs for
support or sit next to a rail if you need more support in 90-degree angle.
4. Squeeze the arms to pull the weight back to start
standing up.
Harder: Hold weights for added intensity. without locking the elbows.
5. Repeat 12 times.

NOTE:
Modification Try a reverse bicep curl. Holding your
If you do not have any weights to complete weighted object in an overhand grip, extend your
this workout, use what you have in the forearm straight out in front, then bend at the elbow
bringing your hand back in to your shoulder.
pantry, i.e. tins of baked beans. Bottles of
water or milk can be used.