FIT IN 20 Program 3

Move Well Physiotherapy FIT IN 20

 PROGRAM 3

No gym required & no equipment required!

1. Lunge x 10 reps on each leg

2. Wall push ups x 20 reps

3. Mountain climbers x 10 reps on each leg

4. Donkey kicks x 10 reps on each leg

5. Small step ups – 1 minute

 

1.  Lunges – Advance to Jump Split Lunges

Keep your upper body straight, with your shoulders back and keep facing forward. (Choose something to look at that is ahead of you so that it forces you to look up) Tighten your core muscles. When ready, step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Make sure that the front knee is not pushed past your 2nd toe.Your knee should be just above your ankle joint. Keep the weight on your heel and when ready push back up and repeat with the other leg. Advance to jump split squats.

REPEAT 20 TIMES (10 PER LEG)

 

2. Wall Push Ups

Stand in front of a bare wall and lift your arms up to shoulder level. Place your palms against the wall so that they are slightly wider than shoulder width apart. Take a few steps away from the wall so that your elbows are bent when you lean on an angle into the wall. When you are ready push yourself away from the wall until your arms are fully stretched. Do not arch your back during a chest exercise as this will out pressure on your lower spine.

DO 20 REPS

wall push ups

 

3. Mountain Climbers (Side to Side)

Start with your hands and knees on the floor. When you are ready lift up your body so that you are in a push up position. DO NOT ROUND YOUR BACK. Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee and pull it up between the front of your body and the floor. Repeat the action with the other leg.

REPEAT 20 TIMES (10 PER LEG)

mountain climbers

 

4. Donkey Kicks

(Target Glutes) Get on all fours on a mat (hands under shoulders and knees under hips) keeping right knee bent at 90 degrees. Flex right foot and lift knee to hip level. Lower knee wihtout touching the floor and lift again. Switch legs.

REPEAT 10 TIMES PER LEG

donkey kicks

 

5.  Small Step Ups

Find a small bench or step and alternatively step up and down the step.

DO THIS FOR ONE MINUTE

small step ups