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Beginner Home exercise programme (Body weight)

Categories
  • Education
  • Exercise Programs
  • Exercise Routines
Tags
  • exercise programme
  • exercises
  • home exercise
  • squats
  • warm up

Beginner Home Exercise Programme (Body weight)

No equipment required

Aim to complete 10 -15 repetitions of each exercise x 1-2 sets

  1. Consult your professional/s for treatment and rehabilitation as these are academic principle guidelines only and not prescriptive.
  2. ASSIC does not dispense medical and/or exercise advice.
  3. Consult your professional regarding exercise, treatment and rehabilitation exercise regimes and medical advise.
  4. The contents of the following web page are principle guidelines and must be utilized under the supervision of a relevant medical and/or exercise professional.

Steps for Beginner Exercise

Use ASSIC Performance Fingerprint to upload and monitor your health parameters

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  1. Warm up: walking 5-10 min

  1. Modified push up

Modified Push ups
Modified Push Ups:
  1. In a prone position, place your hands beneath your shoulders with knees flexed.
  2. Make sure your hips are evenly placed on the ground and keep back straight and bend elbows, until the elbows are behind the back, while maintaining straight back.
  3. Exhale and flex your elbows to 90 degrees. Return to starting position.

  1. Squat

Theraband squat
Theraband Squat:
  1. Feet shoulder width apart, facing forward.
  2. Flex your knees as if sitting on a chair.
  3. Ensure your knees do not overlap your toes and you maintain a straight back.
  4. Avoid lifting the heels and toes.
  5. Push up through the heels.

  1. Standing Calf raise

Calf Raises
Calf Raises:
  1. Feet shoulder width apart, heels off edge.
  2. Inhale, elevate heels and return to starting position.
  3. Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.
Safety information:
  • Careful not to rotate hips or arch back.
  • Keep your weight evenly distributed.

5. Bridge

Bridge on foam roller (pelvic lifts)
Bridge on Foam Roller (pelvic lifts):
  1. In a supine position, flex your knees at 90 degrees and place your feet in line with your soles firmly on the ground or on a roller.
  2. Exhale, contract glutes and elevate hips until your shoulders, hips and knees are in a line.
  3. Return to starting position.
Safety informtion:
  • Keep your feet in a straight line.
  • Depress shoulders.

6. Basic crunch

Abdominal Crunches
Abdominal Crunches:
  1. Laying on your back, make sure your hips are evenly placed on the ground and feet firmly planted, exhale and raise shoulder blades off the ground.
  2. Return to starting position.
  3.  
  4. Keep lower back firmly on the ground.
  5. Contract abdominals for more emphasis.
Safety information:
  • Keep hips and feet firmly on the ground.
  • Don’t pull on neck.

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