SIMPLE EXERCISES FOR BEGINNERS
Our staff would like each member to take part in the efforts on fitness. It is the company's goal to provide each employee with a least one hour three times a week to take part in total fitness training. This is an exercise program that each individual must do in accordance with their own limitations. Each week there will be an update to this blog for emphasis on the needs of our employees. We welcome comments on healthy eating habits and exercising to accomodate individuals' goals.
Focus Exercises for Week One
We will focus on four exercises:
1. Beginner Plank
You will need an exercise bench; assume the push position but with your elbows bent and forearms against the bench; place your body in a straight line tightening your stomach muscles and remain in that position for 30 seconds or less for comfort; repeat for 4 intervals.
2. Body weight squat
Stand straight with your feet slightly wider than shoulder width apart. Hold your arms straight out in front of your body at shoulder level. Keeping your lower back naturally arched, slowly lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to start. Do 10 repetitions for 4 sets( 10 reps x 4 sets)
3. Beginner Push-up
Assume a push-up position, only place your hands on raised surface-such as a bench or step-instead of the floor. Then bend your elbows and lower your body until your chest nearly touches the raised surface. Pause and then push yourself back to the start. If that's too hard use an even higher surface so that you're more upright. 10 reps x 4 sets
4. Bent-Over T
Get a pair of (light weight) dumbbells, bend at your hips and knees (don't round your lower back), and lower your torso until it's nearly parallel to the floor. Let your arms hang straight down from your shoulders, your palms facing forward. Now raise your arms straight out to your sides until they're in line with your body. Lower and repeat. (Do 10 reps x 4 sets)
1. Beginner Plank
You will need an exercise bench; assume the push position but with your elbows bent and forearms against the bench; place your body in a straight line tightening your stomach muscles and remain in that position for 30 seconds or less for comfort; repeat for 4 intervals.
2. Body weight squat
Stand straight with your feet slightly wider than shoulder width apart. Hold your arms straight out in front of your body at shoulder level. Keeping your lower back naturally arched, slowly lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to start. Do 10 repetitions for 4 sets( 10 reps x 4 sets)
3. Beginner Push-up
Assume a push-up position, only place your hands on raised surface-such as a bench or step-instead of the floor. Then bend your elbows and lower your body until your chest nearly touches the raised surface. Pause and then push yourself back to the start. If that's too hard use an even higher surface so that you're more upright. 10 reps x 4 sets
4. Bent-Over T
Get a pair of (light weight) dumbbells, bend at your hips and knees (don't round your lower back), and lower your torso until it's nearly parallel to the floor. Let your arms hang straight down from your shoulders, your palms facing forward. Now raise your arms straight out to your sides until they're in line with your body. Lower and repeat. (Do 10 reps x 4 sets)