Howto Create an Affordable Home Exercise Program

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How-to Create an Affordable Home Exercise Program

• Jennifer Holder
• Get Healthy UAMS

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The Equipment Youll Need

• Free Weights
• Stability Ball
• Resistance Band
• Yourself!

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Free WeightsUnlike weight machines, free weights
dont restrict movement.

• Free weights can develop muscle-fitness depending
  on how you use them.
• Muscle Strength 5-8 reps, 1-3 sets.
• Muscle Endurance 15-20 reps, 1-3 sets.
• Muscle Power 3-5 reps, 1-3 sets.
• Free weights average 1.75 for the first pound
  and a 1 for every additional pound

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Stability BallTraining on the ball will develop
the stabilizing muscles that are critical in
posture and performance

• Refer to handout for benefits, size
  recommendation, and additional exercises
• Balls range from 15 - 40

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Resistance BandA great way to add variety to
your workout

• They travel well
• They increase coordination
• They're great for all fitness levels
• They're cheap
• Bands range anywhere from 6 to 20

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Shoulders

• Overhead PressSit or stand holding weights in
  hands, elbows bent and weights next to
  shoulders.  Straighten elbows and push weights
  overhead, palms facing each other and slightly in
  front of head. Lower arms and repeat.

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Chest

• Chest/Bench PressLie on a ball, bench or floor
  with abs contracted. Begin with weights straight
  up over chest, elbows slightly bent. Bend the
  elbows and lower arms until the elbows are just
  below shoulder level (arms should look like a
  goal post). Contract the chest and push arms up,
  but don't allow weights to touch at the top.

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Upper Back

• Row
• 1.Bend over at the waist until torso parallel to
  floor or at 45 degree angle, abs in and knees
  slightly bent.
• 2.Hold the weights straight down without locking
  the elbows.
• 3.Bend the elbows and pull the weights up until
  the elbows are level with the torso.
• 4.Try to keep the shoulders relaxed and away from
  the ears.

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Biceps

• Bicep Curls
• Hold weights  in hands, palms facing out, elbow
  slightly bent.  Keeping abs tight, bend the
  elbows and bring the weights towards the
  shoulders (don't touch the shoulders), keeping
  elbows from moving back and forth.  Slowly lower
  back down, but don't straighten the arm
  entirely--keep tension on the muscle throughout
  the movement.  If you find you're swinging the
  weights to get them up, lower the weight and slow
  down.

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Triceps

• Triceps Extension
• Sit or stand and hold one dumbbell with both
  hands, elbows bent behind the head to 90 degrees.
  Straighten the arms, squeezing the triceps.

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Upper Body Using the Resistance Band

• Lat Pulls
• Begin with arms straight up overhead, holding
  the band towards the middle. Adjust hands closer
  to increase tension. Contract the back and pull
  the band out while bringing the elbows towards
  the rib cage. Raise back up and repeat.

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Upper Body Using the Resistance Band

• Rear Delt Fly
• Standing or sitting, hold band in the middle,
  arms straight out in front of you, hands a few
  inches apart. Squeeze the shoulder blades
  together and pull band so that arms are out to
  the sides like an airplane. Return to start and
  repeat, keeping tension on the band the entire
  time.

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Upper Body

• Pushups on the Ball
• 1.Kneel on the floor with the ball in front of
  you and roll forward on it, walking the hands out
  to where you can comfortably support your body
  with the abs in, shoulders retracted and the body
  in a straight line.
• 2.Place the hands a bit wider than shoulders and
  check to make sure you're not sagging in the
  middle.
• 3.Bend the elbows and lower down until your
  elbows are at about 90 degrees.

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Lower Body

• Squat
• Stand with feet hip-width apart. Bend knees as
  though sitting in a chair (stop at 90 degrees),
  keeping back straight, abs in. Keep knees behind
  toes. Targets glutes, quads, hams and calves.

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Lower Body

• Plie Squats
• Hold weights above shoulders or on upper thighs
  and stand with feet wider than shoulders, toes at
  45 degree angles. Keeping knees in line with
  toes, slowly lower into a squat. Back straight,
  abs in, knees behind toes. Targets quads,
  glutes, hams and inner thighs.

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Lower Body

• Deadlifts
• Stand with feet hip-width apart, knees slightly
  bent. With back flat, shoulders back and abs in,
  tip from the hips and lower upper body as far as
  your flexibility allows. Raise up, squeezing your
  glutes. Keep the bar or weight close to legs
  throughout the movement. Can be done with barbell
  or dumbbells. Targets glutes, hams and lower
  back.

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Lower Body

• Lunge
• 1.Stand in a split stance, with feet about 3
  feet apart. You want both knees to be at about
  90-degree angles at the bottom of the movement,
  so adjust accordingly.
• 2.Hold weights in each hand (or place a barbell
  behind the neck) for added intensity.
• 3.Bend the knees and lower the back knee towards
  the floor, keeping the front heel down and the
  knee directly over the center of the foot.
• 4.Keep the torso straight and abs in as you push
  through the front heel and back to starting
  position.
• 5.Don't lock the knees at the top of the
  movement.

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Lower Body

• Side Step (Fire Walkers)
• Tie resistance band around the ankles (make sure
  you're wearing socks) so that there are a few
  inches of band when you stand at hip-distance
  apart. Take 8 steps to the right, contracting the
  glute and outer thigh. Repeat on the other side.

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Abdominal

• Ball Crunch
• 1. Lie face-up with the ball resting under your
  mid/lower back.2. Cross your arms over the chest
  or place them behind your head. 3. Contract your
  abs to lift your torso off the ball, pulling the
  bottom of your ribcage down toward your hips.4.
  As you curl up, keep the ball stable (i.e., you
  shouldn't roll).5. Lower back down, getting a
  stretch in the abs

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Abdominal

• Vertical Leg Crunch
• 1. Lie face up on the floor and extend the legs
  straight up with knees crossed.2. Contract the
  abs to lift the shoulder blades off the floor, as
  though reaching your chest towards your feet.3.
  Keep the legs in a fixed position and imagine
  bringing your belly button towards your spine at
  the top of the movement.

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Abdominal

• Bicycle
• 1. Lie face up on the floor and lace your
  fingers behind your head.2. Bring the knees in
  towards the chest and lift the shoulder blades
  off the ground without pulling on the neck.3.
  Straight the left leg out to about a 45-degree
  angle while simultaneously turning the upper body
  to the right, bringing the left elbow towards the
  right knee.4. Switch sides, bringing the right
  elbow towards the left knee.

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Lower Back

• Back Extension
• Position the ball under your hips and lower
  torso with the knees straight or bent.  With
  hands behind the head or behind back, slowly roll
  down the ball.  Lift your chest off the ball,
  bringing your shoulders up until your body is in
  a straight line.  Make sure your body is in
  alignment (i.e., head, neck, shoulders and back
  are in a straight line), your abs are pulled in
  and that don't hyperextend the back. 

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Total Cost of All the Equipment Used Today

• A pair of 6 lbs weights13.50
• 65 cm stability ball25
• Medium resistance band10
• MePriceless
• Total 48.50