24
Exercise Information
Warm Up
Each workout should include the following three parts:
1.
A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up
increases your body temperature, heart rate and circulation in preparation for exercise.
2.
A training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (
Note
: During the first few weeks of your exercise programme, do not keep your heart rate in
your training zone for longer than 20 minutes.)
3.
A cool down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts
each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part
of your everyday life.
Toe touch stretch
Feet shoulder width apart reach down to floor and
walk hands away from feet into a plank position.
Twist through torso to raise one hand up to ceiling
and reach back to further stretch the pectoral region.
Return to plank position and repeat on other side.
Walk back up to standing and repeat for 12-15
repetitions. For a little extra, add a push up each time
you are in the plank position.
Walkout T-Rotation
Wall Slides
With back and heels against the wall, raise arms up
over head and place back of hands and elbows
against the wall. Keeping elbows and backs of hands
against the wall draw elbows down and in towards
ribcage, then return to overhead position. Repeat for
12-15 repetitions.
Scorpions
Laying face down on the floor, take arms out to sides
with palms down (creating T shape with body if
looking from birdseye view). Bring opposite heel of
foot up towards opposite extended hand rotating
through torso and lifting chest. Ensure arm/shoulder
of extended arm you are aiming for heel to touch
stays pushed down into the ground to stretch
through chest and front of shoulder. Repeat on other
side. Repeat for 10-12 repetitions each side.
Summary of Contents for Wall Mounted Folding Squat Rack
Page 21: ...21 Folding Diagram...
Page 26: ...26 Exploded Diagram...
