Exercise no. 1
Static Squat Against Wall
Hold body against wall with hips and knees at 90 degrees, knees and feet together. Shoulders and back of head should remain in contact with wall.
workout type:
beginner level
Whole Body Beginner
A great introduction to exercise for new-comers or those starting back after injury, pregnancy etc. Using simply body weight and therabands, you can do this anywhere with equipment that fits in the palm of your hand. Taking only about 20 mins, try alternate days to begin and build up to every day.
let's get started
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Week 1, Day 1
Exercise no. 2
Hip Bridge
On back, knees bent, squeeze glutes to lift hips, keeping pelvis level at top of movement.
Exercise no. 3
Split Squat
Split stance, toes pointing forward, lower body to floor, so back knee almost touches, make sure front knee does not go forward of front front.
Exercise no. 4
Standing Chest Press with Theraband
Hook theraband onto handle behind at chest height. Take ends in each hand and push forward.
Exercise no. 5
Standing Shoulder Press with Theraband
Place theraband under foot, hold other end and have elbow at side, then engage core and push single arm overhead.
Exercise no. 6
Ab Prep
Lie flat both feet on floor, knees bent. Engage abdominals, inhale and tuck chin to chest, then as exhale raise head, shoulders and arms off floor, reaching fingers towards feet. Progress to one leg elevated, swapping half way.
workout goals
at home
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bodyweight
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toning
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