Physical Activity On-The-Go!

1. Physical Activity On-The-Go! F.I.T. Tech VII Webinar

2. CHALLENGES… • At times, when we’re on the road, at work, on vacation, or in any situation where working out is not necessarily the easiest or most convenient, we make excuses that justify not getting in some form of physical activity!

3. Trade NEGATIVE… for POSITIVE! I can I will Manageable Decide Powerful I am Able I’m excited Remember I can’t I won’t Uncontrollable I should Weak I wish Incapable I’m tired Don’t forget

4. Daily Calorie Burning Activities A more active lifestyle = more calories burned! Small decisions add up! Grocery shopping Playing with kids Walking the dog Gardening Washing dishes Cleaning house Stretching Cooking dinner

5. Physical Activity can IMPROVE problem areas… BACK OF ARM FRONT OF ARM SHOULDER BACKSIDE INNER THIGHS ABS

6. UPPER BODY Bicep Curl/ Upright Row • Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells in front of your thighs, palms facing up. • Lift the weights in a biceps curl, keeping your elbows in tight to your body. • Lower the weights to the start, turn your palms to face thighs then lift dumbbells up toward your chin in an upright row, leading motion with your elbows and keeping your shoulders down and back. Repeat, alternating moves.

7. UPPER BODY Overhead Raise/ Tricep Extension • Stand with your feet hip-width apart and hold a pair of dumbbells at your sides, palms facing each other. • Slowly raise the weights in a large arc in front of your body, lifting them all the way up to an overhead position, arms close to your ears. • From here, bend your elbows and drop the weights behind your head in a triceps extension. Straighten your arms, then reverse the arc to return to the start.

8. UPPER BODY Front Shoulder Raise/ Lateral Shoulder Raise • Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells in front of your thighs, palms facing your legs. • Slowly raise the weights to shoulder height in a front shoulder raise. • Lower to the start, then bend your elbows slightly and lift the weights up and out to the sides in a lateral raise, leading the motion with your elbows. Lower to the start. Repeat, alternating moves.

9. LOWER BODY Ballet Squat/ Calf Raise • Stand with your feet double hip-width apart and turn your legs out from the hip so your knees and toes are pointing on the diagonal. • Do a slow ballet squat, tracking your knees over your toes and keeping your feet flat on the floor. • When your thighs are nearly parallel to the floor, pause and lift your heels off the floor in a calf raise. Lower your heels and stand back up to the start to complete one repetition. Repeat sequence

10. LOWER BODY Reverse Lung with High-Knee • Stand with your feet together, hands on your hips. • Take a large step backward onto the ball of your left foot in a reverse lunge, lowering until your right thigh is nearly parallel to the floor. • Push off your left foot, straighten your right let, then bring your left leg through to the front of your body, lifting your left knee to hip height. Step back with left foot into another reverse lunge, then return to the start. Repeat on other leg.

11. LOWER BODY Side Lunge/ Abductor Lift • Stand with your feet and knees together, hands on your hips. • Take a large step with your right foot and lower into a right side lunge. • Push off your right foot and balance on your left leg as you simultaneously lift your right leg up and out to the side of your body. Return to the start. Repeat, alternating sides.

12. CORE Superman • Lie facedown on the floor with your legs together and your arms stretched overhead along the floor. • Simultaneously raise one leg and the opposite arm off the floor and hold for two deep breaths. • Lower to the start and repeat, alternating sides.

13. CORE Straight-Leg Donkey Kick • Get on all fours with your hands directly underneath your shoulders and your knees directly underneath your hips, one knee lifted off the floor. • Bring the lifted knee in toward your chest. • Next, extend it straight out behind you, lifting it slightly toward the ceiling while keeping your hips square. Bend your knee, bringing it once more into your chest, replace it on the floor, then repeat on the other side.

14. CORE Feet-Up Crunch • Lie on your back with your hands behind your head, fingertips touching but not laced, your knees bent, and your legs lifted over your hips. • Slowly lift your head, shoulders, and upper back off the floor, keeping your chin lifted off your chest and your elbows out to the sides. • Hold briefly, then uncurl, return to the start, and repeat right away.

15. Kick up the cardio! • AROUND THE CLOCK • JUMPING JACKS • STEAM ENGINE • MOUNTAIN CLIMBERS Stand with feet together and jump as if hitting 12, 3, 6, and 9 on a clock. Continue for time. Stand with feet and knees together, lightly jump into a wide stance and raise your arms completely overhead. Light jump back to starting position and repeat for time. Stand with feet hip-width and place hands behind head. Bring one knee up to hip and touch with your opposite elbow. Alternate for time. Start in push up position then jump one foot up toward your chest, keeping butt and hips square. Return to start and repeat on alternating sides.

16. Finally… These few moves are great anywhere you go as long as you have dumbbells, bands, or anything providing resistance and the willpower to get moving! Ask yourself these questions, and then design a program that fits around you! How many days out of the week can I commit to my program? Do I travel a lot? Do I have a family/spouse? What activities do I like to do? What activities would I like to do in the future? Do I have any health problems, injuries, or physical limitations? Reaching your fitness goals leads to a happy and healthy life, and we’re here to help you do just that! http://www.acefitness.org/getfit/