20 minutes is just
1.3% of your day. Get up and get moving!
0.
Warm up with your usual 4-5 minute walk in
place. Then stretch your arms and legs with the 5 stretching moves we do.
Note: I have marked the three double-rep moves
(bolded with the word "double"). Make sure to do twice as many of these
because they're easier ones!
I.
Begin with the two leg moves because these need
coordinating around your feet.
LEG
EXTENSION
LEG CURL
II.
Next are the general upright moves, accomplished
with the band under your feet.
SQUAT
SIDE BENDS (double)
OVERHEAD PRESS (double)
TOE RAISES (double)
BICEP CURL
FRONT RAISE –
raise straight arms (palms down) in front of you
LATERAL
RAISE
TRICEP
EXTENSION – leaning on a sturdy surface, straighten one arm behind you with the
band around both hands
III.
Seated moves, tying the resistance band to a
sturdy object like a doorknob.
CHEST PRESS
ROWS
ROTATIONS -
be sure to use padding between your bent elbow and torso.
Like in the
image below, when the knob is on the same side as your arm, rotate in,
toward you. When the knob is on the other side (stretching the band
across your body), rotate out, forward.
HORIZ
ADDUCTION – whole arm straight out to the side, then whole arm straight to the
front
HORIZ
ABDUCTION - stretch 8 inches of the band to your full wingspan like in the
image below
Be sure to
(1) breathe,
and (2) rest between sets when you need to.
It’s important to pace yourself because we don’t want you to get
injured! If you ever have any questions,
don’t hesitate to ask.
