INSTRUCTIONS
Stand with feet should width apart and toes turned out slightly (starting position). Bending at the knees, squat down like you’re going to sit in a chair. Keep your knees behind your toes as you squat and your chin parallal to the ground. Come back up to starting osition and repeat as recommended.
VARIATION
To increase difficulty, hold a dumbbell in each hand.
MUSCLES USED:
Quadriceps, hamstrings, and glutes
INSTRUCTIONS
Start in a standing or seated position with shoulders back and chest lifted for good posture. Begin with weights in hands, arms extended down and palms facing in (hammer curl), or palms turned out (bicep curl). Exhale as you slowly curl both arms up toward your shoulders; breathe in as you slowly lower back to starting position and repeat as recommended.
VARIATION
Use a theraband instead of dumbbells.
MUSCLES USED:
Biceps
INSTRUCTIONS
Stand with a counter or chair in front of you tall enough to hold on to without leaning forward. Shift your weight onto your left leg keeping your knee NOT locked out. Slowly life your right leg straight out to the side keeping your toes facing straight forward and not turned out. Keep your upper body standing tall and chin parallel to the ground. Return to starting position and repeat on other leg as recommended.
VARIATION
Wrap a theraband around your working leg at the ankle and stand on the other end of the band with your standing leg to add resistance (as shown in picture).
MUSCLES USED:
Outer thigh
INSTRUCTIONS
Stand next to a wall or sturdy piece of equipment like a chair for support. Place one foot in front of the other, about 3 to 4 feet apart and keep your balance by lightly touching the wall. Keep your torso upright and contract your stomach muscles and all the muscles in your legs to support your joints (starting position). Bend both knees until the front knee is at a 90-degree angle and the back knee is a few inches off the ground. if this is too intense, only lunch as far down as you feel comfortable. Squeeze your leg muscles to come back up to the starting position and repeat as recommended.
VARIATION
If this is too difficult, lower into the lunge and hold the position for 5 to 10 seconds.
MUSCLES USED:
Quadriceps, hamstrings, and glutes