My Harmonic Health Exercise Program- Week 2

General Instructions:

1. Complete this routine 3 times this week.
2. Complete each exercise for 20 seconds, rest for 15 seconds then begin the next exercise. Complete this sequence until you’ve completed all 10 of the exercises.
3. Rest for 2 minutes or as long as you need it and then repeat the entire sequence again

Exercise 1-Boxing

Instructions:

1. Starting position: Stand with feet shoulder width apart.
2. Alternating with left and right arms punch the air like a boxer.
3. Repeat the movement for the desired repetitions.

Exercise 2- wide Push-Ups

Choose between one of the following based on your fitness level.

Wall Push-ups
Modified Push-ups
Full Push-ups

Wall Push-up Instructions:

1. Start by placing your hands on the wall at shoulder wider than your shoulder width with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.

Push-ups on Knees Instructions:

1. Start by lying face down and placing your hands wider than shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

~!!Standard Wide Push-up Instructions
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Exercise 3-Aerobic Side Lunge

Instructions

1. This can be high or low impact, on a step or on the floor. Take one foot diagonally behind you, punching left arm across the body. Bring the foot back and switch legs.
2. For high impact, jump up and switch legs while you are changing feet.
3. Repeat for desired repetitions.

Exercise 4-Rear Lunge with Front/Lateral Raise

Instructions:

1. Start by standing in a shoulder width stance with your feet together. Hold a dumbbell in each hand at your side.
2. Proceed into a reverse lunge and bring your back knee to the ground. While lunging backwards lift your opposite arm forward and up keeping the elbow semi-straight.
3. Return to the starting position and repeat with the opposite arm and leg.
4. To increase the difficulty raise your arm on the same side as the lunging leg.

Exercise 5-Reverse Crunch with Hands Behind Head

Instructions:

1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.

Exercise 6-Burpees

Instructions:

1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Modify this exercise by touching the floor and reaching to the sky instead of lying right down on the floor.
4. Repeat for the required repetitions

Exercise 7- Alternating Plank

Instructions:

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Exercise 8- Wall Squats

Attach:WallSquats.gif Δ

Instructions:

1. Stand against with your back and glutes touching the wall.
2. Proceed into a squatted position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Exercise 9-Side Plank

Side Plank

Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Exercise 10- Back Extensions

Instructions:

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.