Hello Fitness Warriors,
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Have a healthy week!
Home Weightless Weight Lifting Program
NO more excuses! You can do these four weight lifting exercises right
at home. You don’t need any fancy equipment and, except for a couple
of these, you don’t need weights. Try out the three different levels for
each exercise to find the level best for you. For each exercise do one
to three sets of 10.
Level 1: Wall push off. Stand facing about two feet away from a wall
with your feet apart and your hands flat on the wall. Bend your elbows
so your body falls towards the wall. Then slowly straighten your arms to
push yourself back to the original position. To increase difficulty, move
farther away from the wall.
Level 2: Bent-knee push-up. Do this like a regular push-up, only with
your knees on the floor. Moving hands closer together or farther apart
works different muscles.
Level 3: Straight-leg push-up. Keep feet 10-15 inches apart. To
increase difficulty, elevate feet on a stool.
Tips: Keep back flat, not arched; keep arms bent, never locked
straight; place hands slightly farther apart than shoulder width.
Level 1: Squat using table assist. Place one hand on a table to help
balance yourself as you squat.
Level 2: Regular squat. Squat with your feet about shoulder-width
Level 3: Squat with added weight. Put a couple of heavy books into a plastic
bag with handles. Use both of your hands to hold the bag in front of you as you
Tips: Place feet shoulder-width apart. Squat as if you were going to sit down in a
chair. Just when you reach the edge, stand back up. Reach hands out in front for
balance. Caution! Don’t let your knees extend in front of your feet.
Level 1: Crunch with arms across chest. Keep neck relaxed.
Level 2: Regular crunch sit-up. Rest head lightly in hands. Don’t pull on neck
or head. Keep elbows out to sides.
Level 3: Crunch with added weight. Keep weight high on chest.
Tips: This is a very small movement -- you aren’t trying to touch your knees.
Just raise your body four or five inches off the floor. Make sure you look up
towards the ceiling.
Level 1: Sit-to-stand dip. Use a chair that has arms on either side. Sit on the
edge of the chair and use chair arms to push yourself up and out of the chair.
Level 2: Bent-knee dip. Place hands on the edge of the chair with finger tips
face forward. Place feet a minimum of 24 inches away from chair. Keep rear end
close to chair as you dip down.
Level 3: Straight-leg dip. Place hands on the edge of the chair with finger tips
face forward. As you dip, keep your legs straight, with a slight bend in the knees.
Tips: Keep the focus on your arms. It’s easy to cheat and let your legs do the
work. The farther your feet are from the chair, the harder the exercise.
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