EXERCISE WEIGHT BODY
Transcript of EXERCISE WEIGHT BODY
BODYWEIGHTEXERCISE
a guide for first responders and families
PROGRAMS
Body Weight Exercise Programs
AWAKEN YOUR BODY! EXERCISES FOR YOU AND YOUR FAMILY
Using exercise as a skill and strategy to manage ill health or preventmental health conditions is key. Exercise is a strategy that helpsmanage stress, pain, anxiety, depression, improve socialisation,develop routine, can create a sense of self-efficacy, achievement, andskill mastery.
So why not use what you have on hand... your body! You don't needfancy gear, specialised equipment or a gym membership to startmoving your body to help manage your mood and wellbeing. Find aseries of exercise programs below to exercise anywhere, any time.
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The information regarding the exercise and programs in these guides is of a generalnature only. You should consult a health professional before starting an exercise
program to determine if it is safe for you. If you have an injury please seekassistance from a medical professional.
SET ONE SET TWO
EXERCISE PROGRAM ONE: LOW IMPACT BODY WEIGHT
4 Exercises – 4 rounds – 30 seconds each then rest 1min
1a. Raised Push ups
1b. Triceps Dips
1c. Hip Thruster
1d. Bulgarian Split Squat
2a. Slide Tuck Ins
2b. Sumo Squat
2c. Side Plank Lift up
2d. Single Leg Dead Lift
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EXERCISE PROGRAM TWO: LOW IMPACT BODY WEIGHT
3 Exercises – 4 rounds – 45 seconds work 15 sec rest
1. Lateral Lunge
2. Half Burpee
3. Frog Squats
3A. Inch Worm Push up
1. Kick Sits
2. Tuck Crunches
2C. Mountain Climber
3B. Squat X Jump
3C. Triceps Push Up
EXERCISE PROGRAM THREE: LOW IMPACT BODY WEIGHT
8 Exercises – 4 rounds – 30 seconds each then rest 1min
Push Back Push ups
A Frame Push Up
Skater lunge
Single leg stand up Oblique Crunch
Reverse plank toe touch
High Knee Running
Running glute bridge
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Circuit30 seconds on
8 Exercises1 min rest
Repeat 3-4 x
SET ONE SET TWO
EXERCISE PROGRAM FOUR: LOW IMPACT BODY WEIGHT
4 Exercises – 4 rounds – 45 seconds on/ 15 sec rest
1a. Commando - mountain climber x4
1b. Alt Jack Knife
1c. Hamstring Slides
1d. Squat Jumps
2a. Around the world Lunges
2b. Reverse Burpee
2c. Push up Shoulder Tap
2d. Triceps Push up
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EXERCISE PROGRAM FIVE: FULL BODY
4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round
1A. Lunge with knee drive
1B. Pulse squats
1C. Sumo squat jump in and out
3A. Commando push up
2A. Kick Sits
2B. Toe Touch
2C. Cycle crunches
3B. Triceps dips
3C. T push ups
4A.90/90 bear crawls
4B. Squat twist Jump
4C. Half Hindu
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Heel Taps
Bunny Hops
Bulgarian lunge hop
Hamstring slides Quad Hinges
Wide V snaps
Squat jump
Russian Twists
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Circuit30 seconds on
8 Exercises1 min rest
Repeat 3-4 x
EXERCISE PROGRAM SIX: LEG & AB BURNER
8 Exercises – 4 rounds – 30 seconds each then rest 1min
Push Back Push up
A Frame Push ups
Kick Sit
Oblique Crunch Side Plank Crunch
Push up A Toe Touch
Bridge Toe Touch
Knee Triceps Push Ups
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Circuit30 seconds on
8 Exercises1 min rest
Repeat 3-4 x
EXERCISE PROGRAM SEVEN: UPPER BODY & AB BURNER
8 Exercises – 4 rounds – 30 seconds each then rest 1min
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1A. Cossack Lunges
1B. RDL
1C. Skater Lunge
3A. Squat Tuck Jumps
2A. Plank Tuck Slides
2B. Leg Lowers
2C. Side Plank Rotation
3B. Glute Bridge Running
3C. Leg Lifts over weight
4A.Reverse Plank Lifts
4B. Mountain climber Leg ext
4C. Back extension Shoulder Rot
EXERCISE PROGRAM EIGHT: FULL BODY
4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round
We support the mental health and wellbeing of first responders and
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