Exercises

Side to Side Rotations Push Ups Hindu Push UpsSquatsSit UpButterfly Sit UpsFinger Tip To HeelsSupermanLungesJumping JacksBurpees

FOR YOU TO BE FIT IS FOR EVERYONE. EACH DECK CONSISTS OF FOUR EXERCISES. YOU CAN MODIFY THE EXERCISE TO MAKE IT EASIER OR TRY AND DO THE MORE DIFFICULT WAY. IN ADDITION, YOU DECIDE THE LEVEL YOU BELIEVE YOU ARE AT PHYSICALLY (BEGINNER,INTERMEDIATE, OR ADVANCED) AND CAN CHALLENGE YOURSELF BY TIMING THE WORKOUT. THE OBJECTIVE IS FOR YOU TO WORK OUT 15 – 30 MINUTES STRAIGHT. IT WOULD BE IDEAL FOR YOU TO COMPLETE THE DECK AT LEAST THREE TIMES PER WEEK AT YOUR OWN PACE.

IN THIS SECTION YOU WILL BE ABLE TO SEE DEMONSTRATIONS OF EACH EXERCISES.

Side to Side Rotations

Poker Die singleStand about 8 inches away from a wall with your back to it. Keep your knees slightly bent. Keep your torso and head facing forward; rotate to your right swinging your left hand at waist level across your abdomen to the wall (tapping your finger tips on the wall). Simultaneously raise your right hand to touch the wall at head level. Repeat the action to the opposite side.

Note: If you can not tap the wall. Just slide your hand along the side of your body as far as it will go.


Push Ups

4u2bf_pushup_spadeAPush Up’s: Separate your legs slightly. Place your hands in a vertical line from your shoulders. Arms half bent. Lower yourself until you barely touch the ground with your chest and then return to the starting position.

Modification:

Knee Push Up’s: Separate your legs slightly. Put your knees on the floor. Place your hands in a vertical line from your shoulders. Arms half bent. Lower yourself until you barely touch the ground with your chest and then return to the starting position.


Hindu Push Ups

4u2bf_hindu pushup_club2 copyHindu Push Up’s: Separate your legs slightly a bit wider than your shoulders. Place your hands out on the floor in front of you a bit wider than your shoulders. Now let your chest drop towards the floor in a forward movement while your arms keep your chest elevated off the floor. Your head and chest will go through your arms as your legs extend pushing your body forward. Make the movement in the opposite direction to return to the starting position


Squats

4u2bf_squat_club2Squat: Start with your feet slightly further than shoulder width. Keep your body straight while slowly moving downwards keeping your body straight. Move downwards until your legs are parallel with the ground. While you are moving downward, you must keep your heels firmly on the ground. Your knees should not oscillate internally or externally. Move upwards to your starting position while putting pressure on the muscles of your thighs and buttocks.


Sit Up

buttfly situp dia 2Beginner: Start with your body laid out with your arms extended out over your head and your knees bent. Start moving your hands in the forward direction to give you some momentum. Using the momentum from your hands begin to raise the upper trunk of your body by contracting your abs. Now take your elbows towards your quads and slide them up to your knees while hands come to your ears.
Advanced: Start with your body laid out with your arms to your side and your knees bent. Start off by sliding your hands up your thighs. As the upper trunk of your body begins to come off the ground contract your Abs. At the same time take your elbows towards your quads and slide them up to your knees while hands come to your ears.
Hint: The less of a bend in your knees the easier it is to get through the motion.

Note: If you can not complete either option. Modify the exercise with the Finger tip to heels.


Butterfly Sit Ups

buttfly situp dia 2Begin by sitting in Butterfly Style. Let your upper torso drop back on to the floor. This will be your starting position. Start by reaching your hands over your thighs’ tapping your calf’s with your finger tips. As you reach for your calf’s the upper back will come off the floor while your Abs will contract. Return to starting position keeping your abs engaged. Repeat .


Finger Tip To Heels

4u2bf_Fingertip2 copyStart with your body laid out with your arms to your side and your knees bent. Start off by beginning to reach your hands toward your ankles. As the upper trunk of your body begins to come off the ground contract your Abs. Now take your hand towards the outside of your legs touching your heels or grab ankles with your hands. Return to starting position keeping your abs engaged.


Superman

4u2bf_hindu pushup_club 2Lay face down, arms extended past your head. Prepare yourself to simultaneously lift your chest and arms off of the floor several inches while also at the same time lifting your legs and feet off of the floor several inches. Hold for a second and release. Maintain the Abs , Lower back, and Gluteus engaged during the downward motion.


Lunges

4u2bf_Lunges 2Start standing- step forward with one foot allowing both knees to bend so that the thigh of the front leg is parallel to the floor and the knee of the rear leg lowers toward the floor. Then, push off with the front leg to return to the starting position. Repeat on the other leg.


Jumping Jacks

4u2bf_JJacks 2 copyStand with feet together, knees slightly bent, and arms to sides. Jump separating legs landing at shoulder width while simultaneously raising your arms along side of your body hands meeting over your head. Jump again bringing yourself back to the starting position.


Burpees

4u2bf_BURPEES 2Crouch Down until you can rest your hands on the ground. Putting your weight on your arms with one swift jump extend your legs back. Your hands are parallel with your pectoral muscles. Keeping your elbows tight against your torso, forcing your triceps and pectorals to lower yourself with your arms. Push yourself up again with another jump bringing your legs toward your torso. Then Stand Up again.